Trying to sleep in hot weather can sometimes feel like an impossible task. No matter how much you toss and turn to find the most comfortable position the heat can get the better of you.
According to research, the ideal temperature to drift off to is 18.3ºc, however it is not always possible to create the optimum sleep environment, especially during the summer months.
Why is it hard to sleep in the heat?
Our bodies produce a hormone called melatonin before we drop off to sleep, this causes a drop in our core body temperature which is needed for sleep. When the room temperature is too high, this process can't take place, meaning it'll likely take a lot longer to get to the land of nod.
Melatonin is solely responsible for regulating our sleep, and it tells our bodies when it's time to sleep and when it's time to wake up.
If you do get to sleep, it's unlikely you'll drop into a deep sleep, so you can expect to stir and wake up throughout the night.
That's why it's likely you'll sleep more in the winter and probably feel more tired, as the conditions for sleep are better, so it's easier for your body to drop off.
To help you improve your sleep quality when it's hot, we've put together some top tips from sleep expert, Dr Nerina, to help you keep cool and get a great night’s sleep in the heat:
10 ways to sleep better on a hot night
1. Keep a plant mister or old spray bottle containing cool water by your bed to spray on your face during the night.
2. Keep your bedroom blinds and curtains closed during the day to stop your bedroom overheating at night.
3. Wash your feet with cold water before you go to bed. You could also run your wrists under water – this is where your blood vessels are closest to the surface of your skin and can therefore help you cool down quicker.
4. Place a cold, wet flannel in the fridge for around an hour before bed. Then lay it on your forehead to help you drift off to sleep.
5. Sleep in cool wet sock or even a damp T-shirt.
6. Use a fan and place it so that it is blowing the air over a tray of ice. This will cool the room down as the ice melts.
7. Use light bed sheets and a thin summer duvet instead of a thick and heavy winter one.
8. Place some ice cold water in a hot water bottle and keep it with you during the night.
9. Chill your pillowcase in the freezer before getting into bed or opt for a cooling pillow.
10. Stay as hydrated as possible during the day to help assist with a good night's sleep.
Don't fret too much if you can't sleep at night, try and relax your mind and use this time to hone in on positive thoughts.
Here are some more sleep tips from Dr Nerina, who previously appeared on ITV show This Morning...