There are many different ways to try to battle the heat at night: A cool flannel on your forehead, opening a window to let the breeze in and sleeping on top of your duvet – the list of tips is endless!
I have made a few simple changes to my routines and bedding and seen huge improvements in the quality of my sleep. Below I share my top tips to help you on your way to the perfect sleep this summer…
Pillows & bedding: With outstanding breath-ability, linen is the perfect choice of bedding for those warmer months. I choose to sleep with a lightweight tog duvet and linen sheets to stay cool. Make sure you invest in good pillows to aid a good night’s sleep. I have these Soft and Light Breathable pillows from The White Company which I simply adore! The specially engineered fibres create super-soft pillows that are incredibly lightweight and moisture-wicking. Smartfil® polyester fibre and Modal creates a lightweight, sustainable and washable filling, which makes them ideal for people who suffer from Hayfever in the warmer months.
Pyjamas: Some people sleep in Pyjamas and some cheeky chaps to prefer to sleep in nothing at all. If you are a guy who prefers to wear something to bed make sure you opt for lightweight jersey, cotton or linen blends to stay cool.
Sunspel Superfine cotton vest & trunks
Water: Take a carafe of ice-cold water to bed with you to stay hydrated. Our sleep can become disturbed when our body becomes dehydrated. Sip, don’t gulp as it can be a real shock to the system and will only wake you up more!
HAY Gold spot carafe
Picture courtesy of detoxdiy.com
Don’t worry, I’m not going to tell you to eat a bowl of fruit with Chia seeds and run 5 miles before bed (although, a run would help to tire you!) Ensure you eat a good couple of hours before you are thinking of going to bed and try to avoid heavy, stodgy foods and red meat as that it will send your digestive system into overdrive.
Good foods to eat:
– Contains Magnesium which studies have found that it helps decrease cortisol, the “stress hormone” that can keep you up at night. It also helps muscles relax, to give you that calm “sleepy” feeling and help you unwind after a long day.
Cherries – Promote Melatonin, which helps to control our internal body clock.
– Magnesium and Potassium are both natural muscle relaxants, making a banana a great pre-bedtime snack.
Sweet potato – A complex carbohydrate that is slow release with the addition of Magnesium and Potassium.
Chamomile tea – Helps to increase Glycine, which is a chemical that relaxes nerves and muscles in our body and acts like a mild sedative.
Turn it down and turn it off: Our phones, gadgets and TVs are huge parts of our everyday life and significantly increase brain activity through stimulation. It has been suggested that we should put down our gadgets around an hour before we go to bed to let the brain relax a little. So, no more scrolling through Instagram and Facebook before bed!
I hope you found this post helpful! What are your top tips for getting to sleep in the heat? Tweet me @boyinbreton and let me know.