How To Keep Cool In Bed During A Heat Wave

Photo credit: Rex

As temperatures soar to sweltering, there are increased risks to the young, elderly and those with certain medical conditions.

Breathing and heart problems can worsen during a heat wave and those over 75, babies and young children need to take extra care.

Dehydration and overheating cause heat exhaustion and heat stroke. So it can be crucial to your wellbeing to manage your body temperature.

Nighttime can be uncomfortable for everyone, when it’s too hot to sleep. Rolling about unable to nod off is very annoying, even if you are generally healthy. Here are 20 ways to keep cool in bed.

Put a pillowcase in the fridge before bed. Sounds odd. But if the Sleep Council says it works, who are we to argue?

Keeping windows and curtains closed during the day, is a way to stop rooms overheating.

Identify the coolest room and sleep there, if possible. Basements are usually 10-15 degrees cooler than anywhere else in the house.

Use a cooling aloe vera aftersun product before hopping into bed, as this lowers skin temperature.

The Sleep Council recommends opening doors. And if you have a loft, opening the hatch, because it gives the heat somewhere to go.

Consider using a soft gel patch or pack, such as those recommended for relieving migraines. Available in pharmacies, they instantly chill you out!

Wear loose light cotton bedclothes. The Sleep Council says wearing cool clothing in bed is better than being naked, as natural fabric absorbs perspiration.

Splash your face with cool water (but not very cold), or place a damp flannel on the back of your neck.

NHS advice includes keeping cold water or other soft drinks beside the bed, for easy reach, and avoiding caffeine or alcohol.

Have a cool bath or shower before bed. Tepid is better than cold, as a cold shower will cause your body to overheat, working harder to compensate. It’s tempting to have a ‘freezing’ shower but tepid is best, if you want to keep cool in the night.

Don’t have a big meal before bed. Eat little and often and avoid foods that are high in protein, which increase metabolic heat.

Experts suggest running your wrists under cool water for several seconds before getting into bed, to help lower your body temperature.

Ditch the duvet, bin the blankets and go for a thin cotton sheet instead. (Don’t really ditch or bin them. It was just alliteration. You’re bound to need them again soon.)

Fill a traditional hot water bottle with cold water and snuggle it in bed!

Invest in an electric fan and position it on your face and body, on a bedside table. But Age UK warns that “fans can help sweat evaporate but don’t cool the air itself, so don’t rely on them to keep you well in the heat”.

The Sleep Council reckons that “putting a tray of ice and a little water” in front of any fan, cools the air even more.

Keep lights off, as light generates heat. Basic science, see?

Sleep with the windows open, if it is cooler outside than indoors.

To help keep cool as a longer-term strategy, next time you re-vamp your bedroom, buy shades or lighter curtains. Metallic blinds and dark curtains can make you hotter.

So can being physically too close to anyone you share a bed with, so it’s wise to have a big enough bed. Or as the Sleep Council puts it: “There’s nothing worse than two sweaty bodies sticking to each other.” Couldn’t agree more…

Graham Bickler, of Public Health England, said: “There is considerable evidence that heat waves are dangerous and can kill.

"In the 2003 heat wave, there were 2,000 to 3,000 excess deaths in England. Across Europe, there were around 30,000 excess deaths.

"Most of the information is common sense. It’s not rocket science, but it can have a dramatic effect.”

As a general safety rule for the hot nights, the NHS also recommends keeping a phone beside the bed and having medication handy. And look out for any vulnerable friends, neighbours or relatives, until the weather becomes less extreme.