The UK is gearing up for its third heatwave of the summer, with temperatures expected to hit 32C next week, so good luck getting a decent night’s sleep.
With most British homes devoid of air conditioning and fans doing little more than blowing around hot air, many of us will be facing several nights of tossing and turning in sweltering sheets.
But, according to a sleep expert, there’s a simple trick you can try in the morning that could make a big difference in the evening.
Don’t make your bed straight away.
It might sound strange, but according to Dr Seeta Shah, a sleep specialist from PANDA London, it works.
She says: ‘I often remind people that what you do after waking can have just as much impact on sleep health as what you do before bed.
‘One surprisingly important habit is delaying making your bed, particularly during the warmer months.’
Why you shouldn’t make your bed straight away in the summer
According to Dr Shah, making your bed straight away traps heat and moisture.
She explains: ‘Over the course of the night, your body releases heat, sweat, and microscopic skin particles into your bedding.
‘In summer, when temperatures are higher and humidity is often elevated, this effect is intensified.’
By making your bed immediately after getting up, Dr Shah says you’re effectively sealing in all the moisture and warmth into the mattress and sheets.
‘From a physiological perspective, this creates a microclimate under the covers that is both warm and damp, ideal conditions for microbial and allergen growth, especially fungi and dust mites.’
Dr Shah adds that dust mites, microscopic creatures that feed on dead skin cells, flourish in humid environments.
While they don’t bite, their droppings can trigger asthma, eczema and allergy symptoms, and most of us don’t even realise we’re being affected.
‘By leaving your bed unmade, with the duvet pulled back, you allow air and natural light to dry out the bed’s surface, disrupting the moist environment mites rely on.
‘Many people don’t realise that a well-made bed, while visually tidy, may actually be harmful to your respiratory health in the summer, if made too soon.’
So, what should you do instead? Dr Shah advises pulling back the covers as soon as you get up.
‘Leave the duvet or top sheet folded towards the foot of the bed and open the windows to allow ventilation,’ she adds.
You should then wait at least 30 to 60 minutes before making your bed. ‘This gives your bedding time to dry out and cool down, creating a more hygienic and sleep-friendly environment for later,’ Dr Shah explains.
And, finally, she advises using breathable and summer-appropriate bedding such as cotton or linen and washing your sheets at least once a week in summer.
How the experts sleep in hot weather
If you’re still struggling to sleep, experts have shared some simple methods you can try during the heatwave.
- Keep the heat out: ‘Close blinds and curtains in rooms that are exposed to direct sunlight. The shade will help the room stay cooler,’ James explains.
- Allow the air to flow: James Wilson (aka The Sleep Geek) advises keeping your room door open and windows in other rooms door open and windows in other rooms of your home will allow more air to flow around the space.
- Breathe through your nostrils: ‘Nasal breathing is naturally more cooling and helps calm down the nervous system,’ Dr Nerina Ramlakhan tells Metro.
- Have a lukewarm shower: A freezing cold shower may seem tempting, but lukewarm is the way to go, according to Nerina. Getting your head and hair wet can help lower your body temperature but extreme temperatures can be stimulating.
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