Experts have urged people to adhere to a nine-hour sleep guideline as areas across the UK are set to experience highs of around 30C.
The British Red Cross has acknowledged what most of us already know: “it can be difficult to sleep in a heatwave”. However, what many people are unaware of is that the amount of sleep you get could directly impact how your body copes with the heat – and we’re not simply talking about your mood.
It explains: “If it’s too hot or too cold, your internal body temperature may be affected, disrupting your ability to fall asleep and stay asleep. This is important as getting good-quality sleep during a heatwave helps your body recover, stay cool, and maintain overall physical and mental health.
For those in vulnerable groups, getting sufficient rest is even more critical. Proper sleep will help boost immunity, increase energy levels and support heart health, while also helping the body manage the additional strain of extreme heat.
How to sleep during a heatwave?
Addressing “how to sleep during a heatwave and high temperatures”, the organisation encourages people to ensure they get between seven and nine hours of sleep. With temperatures soaring across the UK, now is an ideal time to bear this in mind.
It explains: “According to the NHS, an adult usually needs between seven to nine hours of sleep a night. However, this will change depending on age, health and personal circumstances. Teenagers, children and babies need more sleep than others.”
In fact, a lack of sleep, even for one night, can impact your health and may negatively affect your:
The NHS notes that there are signs and symptoms of sleep problems you should keep an eye out for.
- find it difficult to fall asleep
- lie awake for long periods at night
- wake up several times during the night
- wake up early and be unable to get back to sleep
- feel down or have a lower mood
- have difficulty concentrating
- be more irritable than usual
It adds: “Longer-term sleep problems can affect our relationships and social life, and leave us feeling tired all the time, eating more and not able to do daily tasks.”
If sleep difficulties persist and you struggle to get at least seven hours of rest, it may be worth contacting your GP, particularly if it is affecting your day-to-day life.
Did you know that cooling your feet can help lower your overall body temperature? The Red Cross suggests that during the day, you could place a pair of socks in the fridge, then wear them before bed for a refreshing, cooling sensation as you settle down for the night.
You can read more about how to stay cool and sleep during a heatwave here.