Tips and tricks for sleeping in the heat

As the temperatures rise in the northern hemisphere, many of us will be struggling to sleep.

When we go to sleep, our core temperature naturally drops. But sleeping in the heat can make it harder for our bodies to cool down and fall asleep.

Dan Fabian, sleep health expert and founder of Ten PM, has shared his tips for getting a good night's sleep in the heat.

Keep your bedroom cool

"Close doors, windows and your blinds to keep out the heat from the sun. Blackout blinds or curtains can be particularly effective," Dan advises. "The ideal temperature for sleep is around 18 degrees, so if you have air conditioning set it to a comfortable temperature that will help induce sleep."

Use breathable bedding

In the summer, opt for lightweight, breathable bedding like cotton and linen to help keep you cool.

"Avoid heavy blankets and polyester materials," the expert warns. "This also goes for your clothing - good quality, cotton pyjamas will help keep your temperature regulated."

Avoid electronics

Keeping all electronics out of your bedroom will help to keep the room cool and help your mind to switch off.

"Studies show that two or more hours of screen time in the evening can disturb the melatonin surge needed to fall asleep," Dan explains. "Try reading a book, meditating, journaling or another activity that will relax the mind before bed."

Stay hydrated

Staying hydrated is important for a number of reasons, not least because it can improve your sleep.

The sleep health expert says, "Your body can lose up to 1 litre of water when you sleep, so keeping hydrated is super important. Avoid alcohol and caffeine as these can dehydrate the body and also cause issues with sleep."

As caffeine is a stimulant that can keep you awake, try not to consume any after 2pm because it takes up to 10 hours to fully leave your system.

Be aware of your diet

When it comes to sleep, your diet plays an important role.

"Your diet can sabotage your sleep quality," he states. "Opt for light, easy-to-digest snacks, such as fruit, nuts, or yoghurt before bed. It's crucial to maintain a consistent eating schedule. Irregular eating patterns can disrupt your body's natural sleep-wake cycle, making it challenging to fall asleep and stay asleep."

The expert recommends The Night Drink from Ten PM, which is packed with a powerful blend of seven vitamins, minerals and adaptogens to help you relax and fall asleep faster and deeper.