Tips for a good nights sleep
And finally, regular readers of the Green Newsletter will know that we are slightly obsessed with the weather and now it is really hotting up. The disadvantage of this is it can be difficult to keep your cool and get a good night’s rest. We know how important this is, especially when revising or finishing pieces of work so here are some tips on how to get quality sleep in the warm weather:
1. No napping
Hot weather can make us feel a bit lethargic during the day. That is because we are using more energy to regulate our internal temperature. But if your sleep is disturbed at night, try to avoid napping during the day. When it is hot, sleepiness can be precious - save it for bedtime.
2. Keep to routines
Hot weather can encourage you to change your habits. Don't. That can disrupt sleep. Try to keep to your usual bedtime and routines. Do the things you normally do before bed.
3. Remember the basics
Take steps to make sure your bedroom is as cool as it can be. Firstly, turn off your heater – many forget it is even on! Then switch off all electrical items you aren’t using. Even leaving things on to charge can heat them up until they become mini radiators. During the day, when the sun is on your side of the building, shut your window and draw the curtains or blinds to keep out the hot air. Open the window at night before you go to bed, to get a breeze.
4. Use thin sheets
Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat. However hot it is in your bedroom, your body temperature will fall during the night. That is why we sometimes wake up feeling cold.
5. Chill your feet
Try filling your hot water bottle with ice cold liquid or, cool socks in the fridge (maybe check with flatmates first?). and put those on. Cooling your feet lowers the overall temperature of your skin and body.
6. Stay hydrated
Drink enough water throughout the day but avoid drinking very large amounts before bed.
7. But think about what you drink
Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.
8. Have a shower
As part of the bedtime routine, lukewarm showers are recommended by the NHS. Make sure they are not too cold, as that will boost circulation (your body's way of keeping warm).
9. Stay calm
If you are struggling to sleep, get up and do something calming. Try reading, writing, or even folding your socks – the ones not in the freezer! Just make sure you do not play on your phone or a video game - the blue light makes us feel less sleepy and the activity is stimulating. Return to bed when you feel sleepy.