The weather is warming up, but with rising temperatures our bedtime anxiety can increase. Here’s how to keep your cool
WORDS: JO DUNBAR
Climate Stress
Research by Age UK has found that over half of people over the age of 50 report sleep difficulties. With experts predicting that summer 2024 will be the hottest on record, it’s no surprise we are approaching it with trepidation.
If you are hot and bothered at night, then one thing you can do is reframe the way you think. In-house sleep expert at Mattress Online, James Wilson, says, “Acceptance that sleep will be harder in much warmer weather is incredibly important when it comes to getting the best sleep we can.
“We live in the UK, so it’s worth remembering that, yes, it might be hot now, but sure enough, cooler temperatures and rainy weather will return.”
Switch Off Electrics
iPads or smartphones might be part of your usual bedtime routine, but they’ll warm you up.
Dan Fabian, sleep health expert and founder of Ten PM, says, “Electronics generate heat, so turn off devices and move them outside of your bedroom. Studies show that two or more hours of screen time in the evening can disturb the melatonin surge needed to fall asleep.
“Try reading a book, meditating or journalling to relax the mind,” he says.
The Curtain Conundrum
Advice on whether to keep curtains and blinds open or closed during the day varies but James says, “When the sun is directly on your room, close the curtains, and in the morning and evening, when it is cooler, open windows on both sides of the house to allow for a flow of cooler air.
“Personally, I find closing the windows makes me think it is warmer, but if your house is newer, and is designed to ‘breathe’ better, closing windows may help cool the interior.”
Eat (And Drink) For Sleep
What you consume affects how well you nod off and it’s no different in hot weather. “Avoid large meals before bed,” says Niamh McMillan, pharmacy superintendent at Superdrug. “They are tough to digest and can cause heartburn. Chocolate has high levels of caffeine which, unfortunately, makes it a poor choice for a late night snack.”
Too much spice can make us warmer than we’d like so think about that before tucking into a curry, and reconsider that evening tip
