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The best position for sleeping in the heat – for those that lie on their back

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Getting a good night’s sleep can be difficult for some at the best of times, with it made harder by rising temperatures.

Without the right amount of sleep we can struggle to carry out our daily routines and even raise our risk of other health conditions if it continues for a long period of time.

With this in mind, a sleep expert spoke exclusively with about how to sleep well in the heat.

Alison Jones, from mattress suppliers Sealy, advised adopting a specific position at night.

“Those that usually sleep lying flat should try sleeping on one side when the weather is warm, as this position exposes more of your body to the air,” she said.

“This means heat from the body can escape more easily which, in turn, regulates body temperature to a more normal level.”

She shared other ways to manage the heat at night.

Keep your head and feet cool

Ms Jones, said: “The secret behind regulating body heat is keeping your body warm but hitting core pulse points such as your head, neck, wrists, and feet.

“By keeping those key areas cooler, and away from the heat of the covers, it will help to lower core temperature.

“Running cold water or resting a cold wet flannel on these pressure areas will rapidly reduce body heat by effectively cooling the blood circulating around your body – helping you to feel cooler, faster.”

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Switch up your bedding

“As we approach summer, it may be time to invest in some lighter bedsheets to help keep you cool,” she said.

“By ditching your satin, brushed cotton or synthetic bedsheets for something more lightweight and breathable, such as cotton or linen, it will reduce the temperature in bed, helping you to get a quality night’s sleep.

“If you’re looking for something a bit different, plant-based fabrics, such as rayon from bamboo, also help to keep your skin cool. For an extra-luxurious feel, opt for Egyptian cotton as it is especially light-weight and breathable.

“The colours of your bedding can also have an impact on temperatures, with pale colours coming out on top, like light blues and pinks, due to them being lighter in weight than dark colours.”

Invest in the right mattress

She explained: “Your bed can play a major role in how comfortable you feel during the night, as well as the temperature in the bed itself.

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“Mattresses made with thick foams tend to absorb and trap body heat, causing you to feel excessively warm.”

Don’t ditch your PJs

“When the heat feels unbearable it is understandable our first port of call is usually to remove layers that feel like they could only be making us hotter,” she said.

“However, sleeping naked is not the answer, as sweat can stick to your skin, making you feel uncomfortable and clammy.

“Lightweight, loose-fitting, wide leg pyjamas or a nightie will help to combat sweat, ultimately leaving you cooler and drier throughout the night.”

Stay hydrated

Ms Jones said: “Water is an essential nutrient for the human body, and during the summer months staying hydrated is key.

“Not only does staying properly hydrated help to lubricate the joints and cushion sensitive tissues throughout the night – it can also help you attain the drop in core body temperature that helps induce sleepiness.”

Get your workouts in early

She added: “Staying active is a proven way to improve sleep quality, no matter the time of year.

“I recommend avoiding evening workouts and raising your core temperature in the run up to bedtime – instead opting for an early morning workout when temperatures are set to be cooler compared to midday.”

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