The UK is basking in scorching temperatures, with today (Friday) set to be one of the hottest June days on record.
Temperatures in Liverpool are expected to reach highs of 25C today, with the day likely to be the hottest of the year so far. While this is good news for sunseekers, the warmer weather can also make getting a good night's sleep difficult.
Luckily there are a number of tips and tricks that actually work to help beat the heat and doze off - as well as a few things you should avoid.
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Some people encouraged others to put their pyjamas in the freezer in a bid to cool down for the night - but this actually makes you hotter. James Wilson, also known as The Sleep Geek, claims that no matter how hot you get, you should never put your pyjamas or bed sheets in the fridge or freezer.
Many people claim this can help as it cools you down, but James has debunked the tip. The Sleep Geek previously said while it might make you feel cooler for the first few minutes, the added moisture will quickly heat up and will make you hotter during the night.
Here are the best tips to getting a good night's sleep in hot weather:
Open your windows - and then close them
Open the windows, as many as is possible and safe, to allow more air to circulate and keep them open during the day. However, at bedtime you should close the windows to minimise noise which can also disrupt sleep.
Hopefully the cooler air that has circulated in the day will mean a cooler room even with the windows shut. Another tip is soaking a sheet and hanging it at open windows, which helps create a cooling effect as the air from outside passes through it.
Wear cotton pyjamas
Some people may feel the urge to go "commando" to cool down but as tempting as it may be, the advice suggests being naked won't help with the heat.
Wear light cotton nightwear instead. It's actually better than wearing nothing at all, as natural fabric will absorb any perspiration.
Flip your pillow
An oldie but a goodie. If you wake up due to the heat in the night, flip your pillow over as the other side will be cooler. Another obvious tip is to use an electric fan - but it's obvious for a reason, it works.
Have a lukewarm shower before bed.
Best to avoid an ice-cold shower, as your body will compensate afterwards by raising your temperature. Get into a shower that's set at your normal temperature, so it's not too much of a shock, and then gradually turn it down until it's tepid or cool - but don’t go as far as freezing cold.
Eat a light dinner and don't eat too close to bedtime
Eating a heavy meal or spicy food before bedtime may cause you to feel even hotter. Eat a light dinner at least two to three hours before bed and skip the spices and hot sauce.
Iced water
Put a glass of iced water near your bed so you can have a sip if you wake up feeling hot or dehydrated during the night - and keep cool in the time you are trying to fall asleep.
Unplug devices
Unplug all devices that don’t need to be on. Large electrical items such as TVs and games consoles emit large amounts of heat. Make sure phones or tablets are also off or at least on silent.
Don't exercise before bed
Stop exercising a few hours before bedtime. When you exercise, you raise your body temperature and retain heat. Exercising several hours before you go to bed will give your body time to cool down.
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