As enjoyable as it may be to sit outside with an ice lolly during a heatwave, it's fair to say such weather isn't exactly ideal when it comes to getting a good night's kip.
Today, temperatures will soar to highs of 34C in some parts of the country, making it the hottest day of the year so far. However, this doesn't necessarily mean you have to spend all night tossing and turning, especially if you plan for bedtime well in advance.
By taking a few simple pre-bedtime steps, you can make sure you don't wake up grumpy come Saturday morning, all ready to take on the weekend ahead.
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1. Make sure to keep your bedroom nice and cool throughout the day.
You should be preparing for a heatwave bedtime long before putting your pyjamas on. One way to do this would be to keep your blinds or curtains shut during the day, blocking out sunlight and keeping your bedroom as cool as you possibly can.
2. Take a cold shower before getting ready for bed
Although a bathroom expert has recently warned against this "counterproductive" measure, it's still something many people swear by and could be worth a shot if you want to feel more refreshed.
If you don't fancy a cold shower, and they certainly aren't everybody's cup of tea, you could always try running cool water over your wrists, which could help lower your temperature as you wind down for the evening.
3. Keep yourself hydrated
Dehydration can often lead to sleepless nights, even during colder months, and so it's very important to drink plenty of water throughout the day.
You should also keep a glass of cold water within reach of your bedside should you wake up overheated and thirsty in the night.
4. Wear lightweight and loose-fitting clothing
Although it's certainly tempting to sleep in nothing at all during such times, it's more advisable to wear lightweight, loose-fitting PJs.
It's also important to opt for breathable fabric, with natural fibres like cotton and linen being especially effective when it comes to absorbing sweat.
5. Avoid exercise before bedtime
Getting in a workout too close to bedtime will raise your internal temperature, playing havoc with your sleep cycle, and so it's advised you fit in any runs or gym sessions a good few hours beforehand, allowing sufficient time for a proper cool down.
6. Swap your duvet for a thinner blanket
It's a good idea to change your trusty duvet for a thinner blanket or to simply just remove the duvet from the sheet.
When considering what sort of bedding to go for, thin cotton sheets are known to be preferable over nylon as these will absorb sweat.
7. Drift off with a cooling gel pillow insert
You can cool down more or less instantly with a handy gel pillow insert, placing this beneath your head as you prepare to nod off.
8. Invest in a fan
Your electric fan is your very best friend at this time of year, just make sure to leave your door open to allow for airflow. For an even more effective cooldown, try putting a bowl filled with ice cubes just in front of your fan.
9. Sleep solo
If you usually sleep next to a partner, it might be a good idea to spread out to different rooms, if you can, at least for the time being, as sharing a bed will only raise body temperature.
10. Consider distraction techniques
A calming Spotify playlist or mindful app such as Headspace could be a good shout if you're struggling to relax in the heat.
Do you have a tip for getting better quality sleep? Email us at julia.banim@reachplc.com
