Getting a good night's sleep is something many battle with on a weekly basis, and to make matters worse, it can become even more difficult when you add rising temperatures into the mix.
Ireland is set for a week of glorious sunshine as conditions see highs of 29 degrees. However, although many will be delighted with the summer weather, it may affect your ability to fall asleep and stay asleep.
Some common mistakes may be costing you those precious hours of sleep. But thankfully, there are some useful tips and tricks that will help you stay well rested even during uncomfortably hot nights.
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Before going to bed
If you want to have a good night's sleep whilst on holidays or during a heat wave, it's good to begin preparation before bed.
Having a cool or lukewarm shower just before bed cools the body directly and can help reduce the temperature of your skin.
Likewise, wetting your face and arms with a towel or spray bottle and then standing in front of a fan can have the same effect.
Other tips include soaking your feet in cold water for 10 minutes or wetting your hair.
Applying cool, wet cloths, cold water or ice packs to areas such as the armpits and groin for short periods will help to cool the body down quickly as these areas are where your blood flows closest to the surface of your skin.
Other activities should be avoided to ensure you sleep soundly. This includes avoiding exercise close to bedtime and hot, heavy or spicy food.
Taking a break from chocolate and caffeinated drinks in the late afternoon or evening will also help as these can keep you awake - alcohol and caffeinated drinks increase dehydration and should be avoided.
Where to sleep
Choose the coolest part of the house to sleep in if it is not your bedroom. A quiet, dark and cool area will improve your sleeping pattern.
Change your bedding from winter to a more lightweight summer alternative. A simple top sheet may even suffice.
If your pet sleeps with you, it may be time to find them a different place to sleep.
Stay indoors, if possible, in an air-conditioned environment and use fans and make sure your room has an open door or window so fresh air can flow through the room.
The big mistake
One mistake many people make is not drinking enough water during the day to keep their bodies hydrated and cool while they sleep.
Dehydration is a common cause of not being able to get to sleep, so keep a glass of cold water by your bed in case you wake up hot and uncomfortable.
You should also try to maintain consistent sleep and wake times. If you feel you need to have a nap, limit this to early afternoon and only for a short time.
If you decide to use a fan, place a tray of ice in front of it. This will allow it to blow cool air around the room.
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