24 July 2019
By Sport Sleep Coach
The current heatwave in the UK will have a lot of us tossing and turning during the night, frustrated at trying to sleep in the high temperatures. We asked our Elite Sport Sleep Coach, Nick Littlehales, for his tips on beating the heat and getting a restful night of recovery.
Before going to bed have a cool, not cold, shower to lower your body temperature and get you ready for sleep.
Have a cool wet cloth or flannel by your bed to place on skin when you begin to get too hot.
Try to keep your curtains closed throughout the day, the darker you can make your room, the better. This will reduce the room temperature.
This is an obvious one, but opening your windows before bed will create a breeze that will draw out any hot air.
Take your duvet out of its case and just sleep with the duvet case. This allows you to still be covered but only by a thin layer.
Freeze a large water bottle and place it, in a bowl, in front of a fan. As the fan blows over the bottle it will cool the air significantly.
Fill a hot water bottle halfway with water and freeze. You can then put it under your pillow or in your bed to create a cool environment that lasts hours.
As frustrating as it can be, try not to stress if you can't sleep. Go do something relaxing such as reading a book and go back to bed when you feel sleepy. Make sure you avoid light as this will wake you up even further.
If you can't sleep throughout the night, try to have a nap during the day if you can. Even a 15 minute nap will decrease fatigue and increase alertness.
If you can't nap, try to take regular mind breaks every 90 minutes throughout the day. These do not have to be major breaks, just do something to take you away from your regular environment such as getting a glass of water or stepping outside for a minute. These breaks will add up during the course of the day to reduce fatigue.
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