Expert tips on sleep during a heatwave and why sleeping on your back is not recommended

Expert tips on sleep during a heatwave and why sleeping on your back is not recommended

The UK has experienced record-breaking high temperatures recently, and a second heatwave is predicted to be on the way.

It can be difficult to do everyday tasks in the heat and many struggle to get to sleep in warmer temperatures, even with fans or air con units.

Luckily, Dr Tim Bond from Puressentiel has provided four useful tips to help make sure you can get some rest during a heatwave.

The natural health expert and researcher said: “In summer, many people are likely to find themselves struggling to get a decent night’s sleep because of the heat. The ideal temperature for sleep is about 65°F (18.3°C), give or take a few degrees, so if your bedroom and your bed specifically are higher than this temperature it may interfere with your sleep.”

There are some obvious solutions but also some you may not have thought of. Let’s take a look through Dr Tim’s top tips…



Sleeping during a heatwave can be difficult and uncomfortable

Sleep downstairs

Choosing where to sleep is important in the heat, as certain parts of your home will be hotter than others.

“Heat rises: Hot air is less dense and, therefore, lighter than cooler air – so it rises. Sleeping downstairs or on a mattress on the floor is likely to be cooler and potentially more comfortable,” Dr Tim advised.

Don’t sleep on your back

The position you sleep in can impact the quality of your sleep, and sleeping on your back during a heatwave isn’t recommended.

The expert said: “Sleep on your side: If you usually sleep on your back or front, you should try sleeping on your side when it’s too hot to sleep.

“Sleeping in this position actually exposes a larger portion of your body to the air, letting the heat from your body escape and regulating your body temperature to a much more comfortable level.”



Sleeping downstairs is recommended



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Power of plants

Different plants can help you to get some rest, including lavender, which is known to help people doze off easily.

Outlining what’s best, Dr Tim said: “Harness the Power of Plants: Tossing, turning and fretting about not sleeping are all counter-productive actions when wanting to sleep. Puressentiel’s Rest & Relax range of sleep solutions brings together the calming properties of 12 essential oils.

“This includes lavender, which is known for its sedative effects, causing drowsiness and calmness in people who are stressed/agitated; marjoram best known for it’s culinary uses contains several compounds which aid sleep; and sandalwood, which has recognised sedative effects that induce calming, antidepressant and de-stressing effects.”

He continued, adding: “Spritz the Puressentiel Rest & Relax Air Spray in the four corners of your bedroom before bed – it’s 100% natural and clinically proven to improve sleep scores across five different measures, with no lingering grogginess in the morning.”



Placing a cold flannel on your forehead can help you to keep cool

Use a cold flannel

One of the best ways to keep cool is to place a flannel in the fridge before you head to bed, and the sleep with it on your forehead.

“Cosy up to a flannel: Wet a flannel and place it in the fridge for an hour or so before getting into bed. Laying it on your forehead can help you drift off into a peaceful slumber. Or dig your hot water bottle out and fill it with ice cold water. An ice cold hug will feel so good,” Dr Tim explained.

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