Don’t: Buy a cheap fan. The cheaper the fan, the more likely you are to hear it, which isn’t conducive to good sleep. Dyson’s Glamour Beauty and Wellness Award-winning Purifier Cool is an excellent option as it is quiet, quickly cools the room and removes 99.5 per cent of airborne pollutants—from bacteria and allergens to formaldehyde in the carpet and floors. Fresh air and cool body—sweet dreams.
DO: Invest in good quality bedding with a high cotton count to ensure what you’re sleeping in is as breathable as possible. “The natural fibers allow air to move freely and circulate through the fabric, which helps to keep you cooler through the night,” says Robinson. Linen is even better as it’s ultra breathable – try Piglet’s bedsheets and sleepwear, as well as Deiji Studios for chic linen pyjamas.
DO: “A simple trick is to have a cold shower just before bed,” says Robinson, as it lowers body temperature. If icy cold showers don’t do it for you, or cold plunges, for that matter, try lukewarm water, as it will still take body temperature down.
DON’T: Drink alcohol. “You’re only dehydrating yourself before a long hot night,” says Robinson, who recommends drinking half a pint of water not long before bed, to avoid having to get up during the night.
DO: Sleep alone: “Not only can our partners disturb us during the night, but the extra body heat also makes it harder to get to sleep,” says Robinson, who also points out that sleeping alone means you’re able to stretch out, helping body heat to escape. One excuse to vacate to the spare room.
DON’T: Eat too much protein, because it heightens metabolic rate, which can prompt the body to heat up.
DO: Ensure you have a well-made mattress, because what you sleep on is just as important as what you sleep in. “The mattress you sleep on can affect your temperature throughout the night. Look for mattresses that are made of smart fibres like Purotex and Tencel, because they have great cooling properties,” says Robinson. Check out the Sealy range for examples.
DON’T: Exercise late in the evening. “It raises the body’s core temperature, which makes sleeping in hot weather much more difficult. I recommend opting for exercise first thing in the morning to kickstart your metabolism and leave you feeling ready to rest in the evening,” advises Robinson.
DO: Check the TOG rating of your duvet. Never heard of it? A TOG rating denotes the scale of duvet warmth, and while winter duvets, which trap and maintain heat in the cold months, have a rating of 13.5 TOG plus, you should look for lower in summer. “It’s important to have different duvets to help your body adapt to the differing seasons,” says Robinson.
DON’T: Nap during the day. While the hot weather can make us feel void of energy (that’s because our bodies are expending more of it to regulate our temperature), it can make it more difficult to sleep come nighttime.
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