15 ways to sleep better

Warm weather is wonderful, but hot nights can make falling – and staying – asleep difficult. We may also miss out on the quality, deep, refreshing slumber our bodies need. If you struggle to sleep well in the heat, these tips can help you get the rest you crave.

1 Take a lukewarm shower

To sleep, your body temperature needs to drop. ‘Cooling off in the shower should help you get to sleep faster,’ says Dr Lindsay Browning from And So To Bed. Don’t use cold water, though – it will wake you up.

2 Avoid naps

It’s tempting to get some daytime shut-eye, especially if you slept badly the night before, but it’s not always a good idea. Napping for too long or too late in the afternoon can make it harder to fall asleep at night, says sleep expert Dr Hana Patel from Time4Sleep. ‘Avoid napping after 3pm and sleeping for longer than 20 to 30 minutes.’

3 Chill your sheets

Place bed sheets in a plastic bag and pop them in the freezer for an hour. Put them back on the bed just before bedtime – the effect won’t last, but it should be enough to cool you down as you drop off.

4 Use natural bedding

‘If you’re someone who needs to sleep under the covers, opt for a light cotton bed sheet or cotton quilt cover,’ says Dr Browning. This is because natural fabrics, such as cotton, linen and silk, are breathable, whereas synthetic fabrics (such as polyester) trap moisture, making sweaty nights sweatier.

6 Freeze hot water bottles

Try this handy hack. Fill hot water bottles with water, freeze them, then place them in your bed 10 minutes before lights out. But do remove them before you get in. ‘Bare skin contact with frozen hot water bottles could cause ice burn,’ warns Dr Browning.

7 Sip warm drinks

Warm drinks regulate temperature by helping you sweat, which reduces heat in your body* – you’ll need to be able to sweat it out though, so avoid sleeping in synthetic fabrics. A nighttime tea will further encourage slumber. Try Clipper Sleep Time (£2.99. Tesco).

8 Meditate

Practising meditati