07 June 2023 , 21:00
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With temperatures rising, many Brits are finding it harder to fall asleep. Warm and sticky nights mean it's hard to get comfortable, which means your sleep can suffer, making it hard to get through the next day.
According to Sammy Margo, sleep expert at Dreams, heatwaves cause a number of problems due to the release of melatonin, the hormone that induces sleepiness in our bodies. She continued: "For melatonin to be released optimally, our body temperature needs to sit around 37C, and so having a cool room at around 16-18C when it's hot outside can help facilitate this."
There are many things you can try to make your life a bit easier in the heat, such as putting your socks in the fridge or avoiding certain beverages before bedtime, but it turns out the position you lie in can also make a difference.
The hot nights can make it difficult to sleep (stock image) (Getty Images)Sammy explained: "When temperatures rise, it's crucial to adapt your sleeping position to enhance airflow and promote body cooling. By following my simple tips, you can create a more comfortable sleep environment and improve your overall sleep quality."
According to the sleep expert, there are six sleeping positions that can help us stay cool during the night.
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Firstly, Sammy recommends the "starfish" position. She explained: "Lying on your back with your limbs spread out can assist in cooling the body, as it maximises the surface area exposed to the air. Additionally, using a lighter duvet or even using just the sheet or duvet cover can further enhance comfort."
Alternatively, try the "spoon" position" by lying on your side with a pillow in between your knees to help "align the spine and allow for better airflow". Sammy added: "This position can also be particularly beneficial for individuals who suffer from snoring or sleep apnoea, as it helps keep airways open."
Although not everyone is able to sleep on their stomach, the "freefall" position can be beneficial during hot weather. Sammy explained: "Placing a cool towel beneath yourself, or using a cooling pillow, can help regulate body temperature and prevent overheating, and can also be used to cool yourself before getting into your usual sleepy position."
If you prefer lying on your back, Sammy recommends having a thin pillow, or none at all, to keep your head very slightly elevated. By doing this, you can "prevent excess heat build-up" as "heat tends to rise".
Another position for back sleepers is the "legs up" position, which involves elevating your legs by placing a pillow or cushion under your knees. The sleep expert explained: "This position may help to improve circulation and reduces tired, achey, and puffy legs, allowing for better blood flow and heat dissipation."
Sammy also recommends the "side-back combo" position, which begins by lying on your side with a pillow in between your legs, but after a while you switch to your back with a thin pillow under your head. This allows air to circulate around your body, and "helps prevent pressure points".
If you're still struggling to sleep, you can use a great hack to create a DIY air conditioning unit. First, fill a shallow container with ice and place it in front of a fan. Sammy explained: "As the fan blows air over the ice, it will create a chilly breeze, mimicking the effect of air conditioning. Position yourself near the fan to enjoy the refreshing and cooler airflow, providing relief during a heatwave".