How to sleep: Avoid doing this with your bedding in hot weather if you want to keep cool

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Sleep is integral to a person’s health, and regular poor sleep puts a person at risk of serious medical conditions, including obesity and heart disease. A drop in heart rate and drop in core temperature are part of the process the body goes through when getting ready for sleep. But the hot weather impacts on our ability to do both. Some people put duvet covers or pillow cases in the fridge to help keep cool.

But James Wilson, aka The Sleep Geek, said this can have the opposite effect when you’re trying to sleep in the heat.

James advised: “Don’t put bedding or pyjamas in the fridge-freezer, funnily enough some people do this (although who has a freezer big enough to put a duvet in?).

“It will add more moisture to your sleep environment and that moisture will heat up and make you even warmer.”

The sleep expert offered some other tips on how to get the best sleep in the heat.

Ensure there is a good airflow through the house

James said: “Open windows on both sides to allow the air to pass through.”

Close blinds and curtains

Do this in rooms that are exposed to direct sunlight. James said: “The shade will help the room stay cooler.

Have a lukewarm bath or shower before bed

This will encourage your core temperature to drop, according to James.

He added: “Alternatively put lukewarm water in a hot water bottle an place the soles of your feet on it.”

What to do with your fan

If using a fan you should place a bowl of chilled water in front of it.

James explained this will cool the stream of air it’s pushing around the room.

Use the right sheets

If you are using a cotton sheet ensure it is as low a threat count as possible, said James.

He advised: “The higher the thread count, the less breathable it is. ‘

“Cotton is ok in hot weather, although it isn’t that great at wicking the moisture away; I would suggest using bamboo. It has longer fibres so breaths better and doesn’t lint so people with skin conditions are not as aggravated – it is also lighter on the body​.”

Don’t worry

The final thing to remember is not to worry. James said: “The biggest thing that prevent us sleeping in hot weather is the thought of ‘I am too hot to sleep’.

“My advice would be to suck it up, accept that you might not sleep quite as well, but that it will probably be over in a couple of days and your body will more than likely make up for the poor sleep by giving you better quality sleep once the temperature drops”

For more information on James Wilson aka The Sleep Geek please visit www.thesleepgeek.co.uk​

Having three drinks before bed could also help you get a good night’s sleep.

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