The rising UK temperatures can cause many of us to have trouble getting and staying asleep. Below are 6 things you can do to beat the heat;
1) Keep your bedroom cool- Close doors, windows and your blinds to keep out the heat from the sun. Blackout blinds or curtains can be particularly effective. The ideal temperature for sleep is around 18 degrees, so if you have air conditioning set it to a comfortable temperature that will help induce sleep.
2) Use breathable bedding- Ensure you’re using light weight and breathable materials for your bedding like cotton and linen. Avoid heavy blankets and polyester materials. This also goes for your clothing, good quality ,cotton pyjamas will help keep your temperature regulated.
3) Avoid electronics- Electronics generate heat so turn off devices and move them outside of your bedroom if possible. Studies show that two or more hours of screen time in the evening can disturb the melatonin surge needed to fall asleep. Try reading a book, meditating, journaling or another activity that will relax the mind before bed.
4) Stay hydrated- Your body can lose up to 1 litre of water when you sleep, so keeping hydrated is super important. Avoid alcohol and caffeine as these can dehydrate the body and also cause issues with sleep.
5) Don’t Forget Your Diet- Your diet can sabotage your sleep quality. Caffeine is a stimulant that can keep you awake, so it's best to avoid consuming it after 2 pm as it takes up to 10 hours to fully leave your system. While alcohol can initially make you sleepy, it can disrupt your sleep later. It reduces the amount of rapid eye movement (REM) sleep, which is essential for feeling refreshed in the morning. Eating heavy, spicy, or high-fat foods close to bedtime can also interfere with sleep quality. These foods can cause indigestion or heartburn, making it difficult to fall or stay asleep. Instead, opt for light, easy-to-digest snacks, such as fruit, nuts, or yoghurt before bed. It's crucial to maintain a consistent eating schedule. Irregular eating patterns can disrupt your body's natural sleep-wake cycle, making it challenging to fall asleep and stay asleep. Try to eat your meals at the same time each day, and avoid eating too close to bedtime. Also ensure you are incorporating L-glycine into your diet. It helps to improve sleep quality, digestion, relaxation and much more. L-Glycine can be found in legumes, fish, dairy and meat, as well as the Ten PM Night Drink.
6) Create a sleep inducing ritual- Relaxation techniques such as meditation, breath work or gentle stretching can help relax, calm the mind and cool you down before sleep. Establishing a bedtime routine that you enjoy and that works well for you helps signal to your body that it’s time for sleep. A warm bath and warm drink are also great options as both of these signal the body to cool down. The Night Drink from Ten PM makes a delicious sleep inducing companion, packed with seven powerful ingredients to help you fall asleep faster, deeper and wake up feeling refreshed.
