How to sleep when it's hot – advice for coping as UK temperatures soar during the heatwave

BRITS are enduring the hottest day of the year, as the extreme heat hits the UK this May.

From dehydration, exhaustion, sunstroke and trouble sleeping, the hot weather can impact us all and we've got the advice to help. Here are a few tips and tricks we keep up our sleeves…

How can I get to sleep when it's hot?

Experts have issued the following tips to help get a good night's sleep.

  • Keep bedroom curtains closed during the day
  • Use cotton sheets, which will absorb sweat and help you sleep more comfortably
  • Open a window an hour before you go to bed
  • Use a fan to circulate air around the room
  • Put sheets in the freezer for a few minutes before bedtime

When it comes to coping with higher temperatures, Dr Thomas Waite of Public Health England has said: “It’s really important to remember that there are some people whose health suffers in hot weather.

“Older people, those with underlying health conditions and young children may all feel the ill-effects."

What does the NHS advise about sleeping in hot temperatures?

  • Shut windows and pull down shades when it's hot outside – open windows only when it's cooler
  • Stay out of the sun during the hottest times of day – 11am to 3pm – if you're vulnerable to the effects of heat
  • Have cool baths and showers
  • Drink cold drinks regularly and avoid alcohol, caffeine and drinks high in sugar
  • Plan ahead to make sure you have the food, fluids and medication you need
  • Identify the coolest room in your house so you know where to go to keep cool
  • Wear loose clothing, a hat and sunglasses if you go outdoors
  • Check on friends, neighbours and relatives who may be less able to look after themselves

When enjoying the sunshine it's important to protect yourself against harmful UV radiation that can cause skin cancer.

What does Cancer Research UK advise about sleeping in hot temperatures?

  • Spend time in the shade between 11am and 3pm when the sun is strongest
  • Cover up with a t-shirt, hat and sunglasses
  • Use sunscreen with a protection level of at least SPF15 and four stars – apply generously and regularly

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