Spreading out like a starfish could be the way forward during hot summer nights to feel cooler in bed. Sleep consultant Dr Allie Hare claims that spreading out like this could help Brits cope with the humid conditions blanketing parts of the UK at night.
Overnight temperatures across the UK are generally warm, ranging from 12°C to 19°C depending on the region. Due to building high pressure and an influx of warmer air, nights in the southeast are going to feel notably muggy, occasionally reaching up to 20°C in some of the hottest spots.
Sharing her best bedroom tips with specialists at Emma Sleep, Dr Hare said: "Overheating during sleep can significantly reduce sleep quality and duration. In particular, being too hot at night can reduce slow wave (deep) sleep, the stage of sleep that helps us awaken feeling rested.
"When you are finally in bed, and it’s time to go to sleep, your sleep position can make a big difference. Sleeping in a starfish position may help increase air circulation around your body, aiding a restful night's sleep."
If you're sharing a bed with someone and there isn't enough room for both of you to 'starfish', experts suggest side sleeping is the next best option. Dr Hare added that sleeping on your side "will increase the heat released from your back, helping you feel cooler".
The sleep expert had other cooling options, including one habit throughout the day. She said: "Hydration plays a massive role in your body’s temperature regulation.
"Make sure to drink enough water during the day to help your body manage any excess heat more effectively at night. Drinking throughout the day will also help avoid the need for large amounts of water right before bed, which can significantly impact your sleep quality."
A simple routine before bed can sometimes set people up for a more bearable night. Start to wind down with a shower before going to bed, Dr Hare claims, as a "helpful way to support the body’s natural cooling process".
She said: "A lukewarm (not cold!) shower an hour or so before bed can help keep you cool because it causes dilation of the blood vessels in your skin so that when you get out of the shower, you can lose heat more effectively." Another cooling suggestion is to lightly soak a pair of socks and leave them in the freezer for 10 minutes before you go to bed.
Dr Hare said: "Your feet are heat regulators. So, when you put the socks back on, they help your body feel cooler while you are trying to get to sleep."
One of the simplest and most effective ways to stay cool at night is to opt for breathable, natural fibres. Swap out heavier, synthetic bedding for cotton or bamboo alternatives to improve airflow and reduce the stuffy feeling often experienced in the warmer months.
