The warm, sticky nights are here and the UK is in yet another heatwave.
Last month the Met Office issued an orange weather warning for extreme heat, and since then many parts of the country have continued to battle soaring temperatures.
No wonder it has been so difficult to sleep. The lack of air conditioning in our homes is making it unbearable at night with humidity levels persisting well into the early hours.
With a lack of sleep affecting judgment and mental health, experts have offered their tips on the best way to beat the heat during the unrelenting weather.
How to sleep during a heatwave?
There are a number of things that can help you to sleep during a heatwave, such as switching your bed sheets to cooler material and reducing the light.
Reduce light in your room
Thicker curtains or blinds should help darken your room, which can help you to get to sleep
For those stuck with the window covers they currently have, then a trusty eye mask should help matters.
Stay hydrated
This is one of the most important tips going, with dehydration having a negative impact on the ability to drift off.
Sleep expert Patrick Ross from Nectar Sleep said it is about consuming water regularly throughout the day, rather than "guzzling litres of water" just before lights out.
Those wanting a restful night might also want to give booze and caffeine a miss, he recommended, as drinking either could cause you to wake up in the night needing a wee.
“Caffeine and alcohol also dehydrate the body and have a diuretic effect, so if you want to sleep well in the heat, both should be avoided," said Mr Ross.
"If you do wake up parched in the middle of the night, avoid the urge to down glass after glass. Take long sips of cool water until you feel satisfied instead.”
Avoid napping
The hot weather can feel very stifling and as a result, we may feel a bit drowsy, but we should still avoid napping.
Sleeping when it's hot, is difficult already, so avoid taking that extra nap as it could make things even more difficult when you eventually turn in for the night.
Change your sheets
It might be time to rethink clinging to the usual duvet, suggests Nectar Sleep's Mr Ross.
“The last thing you want is to be tossing and turning inside a high tog duvet," he said.
"Instead, make sure you pick up some linen or cotton bedding which is much more breathable and absorbent, to help keep those night sweats at bay.
“Alternatively, say goodbye to a duvet altogether, and take a lesson from our European friends by grabbing yourself a lightweight sheet that will keep you covered – but cool – at night.”
Using a fan
Sticking a fan next to your face might sound like the loveliest way to slumber during a heatwave, but experts advise against it as it can blow pollen and dust into your face all night.
"Take a close look at your fan," The Sleep Advisor suggests. "If it’s been collecting dust on the blades, those particles are flying through the air every time you turn it on."
Having a fan on you all night could also dry out your skin and nasal passages, meaning you wake up feeling bunged up as your body produces more mucous to replace it.
Stick to a routine
With lighter evenings and warmer weather, sun-starved Brits might be spending more time in the garden, or having dinner a bit later.
But sleep scientist Dr Rebecca Robbins advises to commit to a bedtime routine and stick to it.
“Falling asleep at the same time and waking up at the same time is everything," she said.
"It allows the body to work with – rather than fight – its natural circadian rhythm, our body’s internal clock that controls the timings of every organ system and bodily process. If we stick to a schedule, our body learns when to expect sleep and wakefulness.”
Keep your bed as a bed
It may seem strange, but use your bed just for sleeping. The idea here is to make your mind get used to the idea that the main purpose of your bed is to sleep, so avoid doing other things in it.
Diet guru Dr Michael Mosley said: "The advice is broadly the 15-minute rule. If you are still awake after 15 minutes, get up and do something boring until you feel sleepy and then go back to bed. The rule is to associate bed with sleep and sex and nothing else. No Twitter, no TV, nothing else."
Decide on whether to open your windows
Not everyone should open their windows to keep cool, and it can depend on which way your bedroom is facing.
Adam Pawson, head of digital at SafeStyle, says: "Choosing whether to open your windows or keep them closed depends on their positioning.
"If your windows are south-facing, it is best to close your curtains or blinds, or put the window in the night vent position to allow some air in.
"Whereas, if your windows are north-facing, it’s advised to keep them shut to avoid any hot air coming in."
