Cold showers are suboptimal for cooling down, according to ITV's Dr. Sophie Bostock. She proposes alternative methods.
With soaring temperatures and sweltering nights, getting a good night's sleep can be a challenge. But fear not, as The Sleep Scientist, Dr. Bostock, and host Ben Shephard have some practical tips to help you sleep comfortably and restfully even in the heat.
First and foremost, it's essential to create an environment that supports your body's natural cooling processes. The scientifically recommended sleeping temperature to optimize sleep is between 60 and 67 degrees Fahrenheit (15.5 to 19.5 degrees Celsius). This range, according to Dr. Bostock, helps initiate and maintain restful sleep even in hot weather conditions.
To cool down your room, use air conditioning, fans, or close curtains during sunny days to reduce heat buildup. It's also crucial to upgrade your bedding to breathable fabrics like cotton, linen, or bamboo, which help wick away moisture and allow better air circulation. Avoid synthetic materials that trap heat and moisture.
In addition to cooling your surroundings, it's essential to cool your body. Dr. Bostock warns against getting into ice-cold water when trying to sleep in the heat, as it constricts blood vessels due to a shock response from the nervous system. Instead, opt for a lukewarm bath or shower, which helps with blood flow to the skin, aiding in heat loss and cooling down quicker. You can also use methods such as cooling your skin with a damp cloth or using cooling pillows.
Recognize that in hot conditions, your body struggles to lower core temperature naturally at night, which can delay sleep onset and reduce deep sleep stages. Chronic sleep disruption due to heat can affect mood, memory, and immune function, so addressing the sleep environment is key to maintaining health during hot weather.
Additional practical advice includes keeping bedroom curtains closed during sunny days to reduce heat buildup and using fans or air conditioning to maintain cooler temperatures at night, especially during heat waves when indoor temperatures can remain dangerously high.
Here's a summary of the key factors and recommendations:
| Factor | Recommendation/Tip | |----------------------------|----------------------------------------------------| | Ideal Sleep Temperature | 60-67°F (15.5–19.5°C) | | Room Cooling | Use AC, fans, close curtains during daytime | | Bedding | Use breathable fabrics (cotton, linen, bamboo) | | Body Cooling | Cold showers, damp cloths, cooling pillows | | Avoid | Synthetic bedding, overheating the room |
By following these strategies, you can support your body's natural cooling and circadian rhythm, helping you achieve better sleep quality during hot weather. So, stay cool, stay hydrated, and enjoy a restful night's sleep!
- To improve sleep quality during hot weather, consider using breathable fabrics like cotton, linen, or bamboo for your bedding, as they facilitate moisture wicking and better air circulation.
- In addition to cooling your surroundings, it's beneficial to implement personal cooling methods, such as taking a lukewarm bath or shower before bed, cooling your skin with a damp cloth, or using cooling pillows, which can help with blood flow, heat loss, and quicker cooling down.
- Prioritize creating an environment that promotes your body's natural cooling processes by maintaining an ideal sleeping temperature of between 60 and 67 degrees Fahrenheit (15.5 to 19.5 degrees Celsius), and employ strategies such as using air conditioning, fans, or closing curtains during sunny days to reduce heat buildup in your room. By doing so, you can support your body's circadian rhythm and achieve better sleep quality in the heat.
