32 tips and tricks for sleeping during a heatwave 

You shouldn't have a fan on all night. (Getty Images)

After a couple of weeks of meh weather, the return of the summer sun has had everyone rejoicing.

And with reports predicting the mercury to soar to record temperatures this week we're looking forward to a socially-distanced scorcher. Happy days.

If only heatwaves didn't make it so hard to sleep.

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Heatwave hits the UK
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Heatwave hits the UK
Left to right Claudia Swian aged 19, Lauren Sharpe aged 19 and Maia Benstead aged 19, enjoy the warm weather in Bridlington, East Yorkshire, as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
Crowds gather on the beach in Bournemouth as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
Crowds gather on the beach in Bournemouth as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
A train passes through the shimmering heat from railway lines in Ashford, Kent, as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
Sunbathers take pictures of the deer in Richmond Park, London, as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
Cows use the River Thames to cool off in Bourne End, Bucks, as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
A member of the Ambulance service looks out from Bournemouth Pier as crowds gather on the beach in Bournemouth as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
A view of the beach in Brighton as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
A man by a fountain at Trafalgar Square as thermometers hit 34C.
People enjoy the warm weather by Bridlington Harbour as Britain is braced for a June heatwave as temperatures are set to climb into the mid-30s this week.
Paddle boarders in Bourne End, Bucks, as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
A view of the beach in Brighton as Thursday could be the UK's hottest day of the year with scorching temperatures forecast to rise even further.
The scene on the beach in Bournemouth, Dorset, after the UK officially recorded its warmest day of the year so far when the temperature reached 32.6C (90.7F) at London's Heathrow Airport at 2.46pm. (Photo by Andrew Matthews/PA Images via Getty Images)
Libby Patterson 20 from Tynemouth enjoys an ice-cream in Whitley Bay, during officially the hottest day of the year so far. (Photo by Owen Humphreys/PA Images via Getty Images)
People eating ice-cream in Whitley Bay, during officially the hottest day of the year so far. (Photo by Owen Humphreys/PA Images via Getty Images)
Friends James Robinson and Charlotte Inglis dangle their feet in the River Thames in Henley, as Britain is braced for a June heatwave as temperatures are set to climb into the mid-30s this week. (Photo by Jonathan Brady/PA Images via Getty Images)
People enjoy the hot weather by Three Shires Head on the River Dane, where Cheshire, Derbyshire and Staffordshire meet, as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week. (Photo by Jacob King/PA Images via Getty Images)
PORTHCAWL, UNITED KINGDOM - JUNE 24: Women sunbathing on Sandy Bay beach as the Met Office warn temperatures could reach 34 degrees this week on June 24, 2020 in Porthcawl, United Kingdom. The First Minister of Wales Mark Drakeford has announced that all non-essential shops will be allowed to open their doors again in Wales from Monday but people will be asked to continue to "stay local" with five miles given as guidance until July 6. (Photo by Matthew Horwood/Getty Images)
A couple sail in an inflatable dinghy in the London Docklands, in front of the skyline of Canary Wharf, during officially the hottest day of the year so far. (Photo by Victoria Jones/PA Images via Getty Images)
A sunbather enjoys the sunshine in Oxford, during officially the hottest day of the year so far. (Photo by Steve Parsons/PA Images via Getty Images)
BLACKPOOL, UNITED KINGDOM - JUNE 24: Seagulls wait in hope of a titbit at Blackpool as people enjoy the fine weather on June 24, 2020 in Blackpool, United Kingdom. The UK is experiencing a summer heatwave, with temperatures in many parts of the country expected to rise above 30C and weather warnings in place for thunderstorms at the end of the week. (Photo by Christopher Furlong/Getty Images)
TOPSHOT - Beachgoers enjoy the sunshine as they sunbathe on the beach and play in the sea in Southend on Sea, south east England, on June 24, 2020. - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Ben STANSALL / AFP) (Photo by BEN STANSALL/AFP via Getty Images)
BLACKPOOL, UNITED KINGDOM - JUNE 24: People enjoy the fine weather at Thornton Cleveleys promenade on June 24, 2020 in Blackpool, United Kingdom. The UK is experiencing a summer heatwave, with temperatures in many parts of the country expected to rise above 30C and weather warnings in place for thunderstorms at the end of the week. (Photo by Christopher Furlong/Getty Images)
A man back flips into the River Dane by Three Shires Head, where Cheshire, Derbyshire and Staffordshire meet, as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
In Pictures: Sunseekers savour delights of June heatwave from coast to coast
People cool off in the River Cam at Grantchester near Cambridge as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
Sue Ingle enjoys the sunny weather in Scarborough as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
People enjoy the hot weather by Three Shires Head on the River Dane, where Cheshire, Derbyshire and Staffordshire meet, as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
Front of photograph, Charlotte Young enjoys the sunny weather in Scarborough as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
People enjoy the hot weather by Three Shires Head on the River Dane, where Cheshire, Derbyshire and Staffordshire meet, as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
People enjoy the hot weather by Three Shires Head on the River Dane, where Cheshire, Derbyshire and Staffordshire meet, as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
People relax on Crosby Beach as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week. PA Photo. Picture date: Wednesday June 24, 2020. See PA story WEATHER Hot. Photo credit should read: Peter Byrne/PA Wire
Seagulls fly around as people enjoy the hot weather in Cullercoats Bay, Tyne and Wear as Britain is braced for a June heatwave as temperatures are set to climb into the mid-30s this week.
A man enjoys the sunny weather in Scarborough as Britain is braced for a June heatwave with temperatures set to climb into the mid-30s this week.
A family pass by as the water system irrigates plants during the hot and sunny weather at Kew gardens in London, Wednesday, June 24, 2020. Britain is braced for a June heatwave with temperatures predicted to climb into the mid-30s this week.(AP Photo/Frank Augstein)
Visitors enjoy the hot and sunny weather with a walk past flowers at Kew gardens in London, Wednesday, June 24, 2020. Britain is braced for a June heatwave with temperatures predicted to climb into the mid-30s this week.(AP Photo/Frank Augstein)
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
In Pictures: Cooling down as a heatwave looms
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / various sources / AFP) (Photo by TOLGA AKMEN/Tolga Akmen/AFP via Getty Images)
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / various sources / AFP) (Photo by TOLGA AKMEN/Tolga Akmen/AFP via Getty Images)
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / AFP) (Photo by TOLGA AKMEN/AFP via Getty Images)
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / AFP) (Photo by TOLGA AKMEN/AFP via Getty Images)
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / AFP) (Photo by TOLGA AKMEN/AFP via Getty Images)
Sun-seekers cool off in the water and sunbathe on the riverbank at Hackney Marshes in east London on June 24, 2020, as temperatures reached 31 degrees C at Heathrow Airport on the hottest day of the year - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Tolga AKMEN / AFP) (Photo by TOLGA AKMEN/AFP via Getty Images)
The scene on the beach in Bournemouth, Dorset, after the UK officially recorded its warmest day of the year so far when the temperature reached 32.6C (90.7F) at London's Heathrow Airport at 2.46pm. (Photo by Andrew Matthews/PA Images via Getty Images)
The scene on the beach in Bournemouth, Dorset, after the UK officially recorded its warmest day of the year so far when the temperature reached 32.6C (90.7F) at London's Heathrow Airport at 2.46pm. (Photo by Andrew Matthews/PA Images via Getty Images)
Swimmers take to the water off the beach in Bournemouth, Dorset, after the UK officially recorded its warmest day of the year so far when the temperature reached 32.6C (90.7F) at London's Heathrow Airport at 2.46pm. (Photo by Andrew Matthews/PA Images via Getty Images)
A man dives into water in the London Docklands, in front of the skyline of Canary Wharf, during officially the hottest day of the year so far. (Photo by Victoria Jones/PA Images via Getty Images)
Beachgoers enjoy the sunshine as they sunbathe on the beach and play in the sea in Southend on Sea, south east England, on June 24, 2020. - Just days after lockdown ended and European travel restrictions were lifted, many were staying home in the cool Tuesday as a heatwave hit the continent with temperatures touching 40 degrees Celcius. Britain was bracing for a flood of visitors to its beaches with the heatwave expected to last until Friday and temperatures set to climb into the mid-30s in the south and centre of the country. (Photo by Ben STANSALL / AFP) (Photo by BEN STANSALL/AFP via Getty Images)
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As the sun in the UK only really gets its hat on for a few weeks of the year, most of us haven't bothered to invest in sophisticated air con systems and research has revealed sleeping with the fan on all night can have negatives impacts on our health.

So instead, we're forced to spend the night opening windows and kicking off the covers in a bid to salvage some sort of sweaty sleep, which leaves us waking up too grumpy to enjoy the next day's sun.

"A good night's sleep is important in order to process information throughout the day, as well as to repair and rebalance the body physically and mentally," Dr Nerina Ramlakhan, Silentnight's sleep expert.

"Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head.

"The optimum temperature for good sleep is around 19 degrees, but it is important to remember that this is about how you feel and what you need for you."

Thankfully, there are some simple tricks you can use to try to get a good night's sleep in the heat.

1. Freeze your hot water bottle

This will create guaranteed cold spots in your bed to help cool you down.

2. Put your sheets/PJs in the freezer

Place them in an air-tight bag first though. If you don't have much room in your freezer, even putting your pillowcase in will help.

3. Unplug your tech

Plugged in devices and light bulbs emit heat, pushing up the overall temperature of a room.

4. Take a pre-bed shower

The Sleep Council recommends taking a cool shower or bath before bed to help "lower your core body temperature". Keep the temperature cool.

5. Don't open the curtains or windows all day

Instead adopt the Mediterranean practice of keeping curtains closed during the day but windows open to allow cool air in.

6. Create a through-draft

By opening windows and doors in different rooms and wedging doors open.

7. Switch to a summer duvet

Swap your winter duvet for one with a lighter tog-rating and if you're still kicking it off, strip the bedding back to just a sheet. A 4.5 tog duvet is ideal for hotter weather.

8. Don't sleep naked

While it may seem tempting to sleep naked, this could actually make you more uncomfortable. Choose lightweight PJs instead. "Loose-fitting, cotton nightwear is naturally breathable and cooling," explains Suzy Reading, Tempur sleep expert and chartered psychologist. "But avoid man-made products like nylon and polyester."

9. Sleep with wet hair

After your pre-bed shower, leave your hair damp to keep you cooler for longer.

A cooling spritz can help us sleep. (Getty Images)

10. Move downstairs at night (if you live in a multi-storey home)

Heat rises, so on really hot nights, you might want to consider moving downstairs to sleep, if you have a downstairs that is.

11. Sleep alone

It may sound ruthless, but you stand a better chance of keeping cool if you have the bed to yourself. Two bodies mean twice the body heat.

12. Soak your feet in cold water for 10 minutes before bed

Putting your feet in cool water can cool the entire body because of the easy access to circulation in your feet.

13. Use cotton or linen sheets (not polyester, satin or silk)

"Loose-fitting, cotton nightwear is naturally breathable and cooling," explains Reading. "But avoid man-made products like nylon and polyester." Cotton is lightweight and absorbs moisture, which helps stop us waking up sweaty.

14. Avoid sun during the day

According to the NHS the hottest times of day are between 11am and 3pm so try to avoid direct sunlight during this period where possible or stick to the shade.

15. Go alcohol-free

As this is dehydrating and has been proven to interfere with deep sleep.

16. Try to avoid using the oven to keep household temperatures down

Instead stick to salad which has a higher water content and will help keep you hydrated.

17. Eat a light dinner that's easy to digest

"Our bodies use more energy to digest a large, rich or heavy dinner, which means we produce more metabolic heat," explains Reading. Stick to lean proteins such as chicken and fish which helps keep your body temperature consistent.

18. Freeze bottles of water to keep beside your bed

A cool drink of water in the night will help keep you hydrated and cool you down.

19. Open the hatch to your loft/attic

If you have an attic or loft, open the hatch to it. This will give the hot air in the house somewhere to escape to and will bring down the room temperature in the bedrooms.

20. Chill your socks in the fridge/freezer

You might be tempted to ditch the socks during hot nights, but the Sleep Council recommends cooling them in the fridge instead. "Cooling your feet lowers the overall temperature of your skin and body," it advises.

21. Sleep on a cooling mattress pad

A cooling mattress topper can help to regulate your bed's temperature for a better, and less sweaty, night's sleep.

22. Use aloe vera gel to cool your skin

Slather the gel on your skin for an instant cool-down effect and up the ante by putting it in the fridge. As a bonus, aloe vera is an excellent aid for sunburn, too.

23. Keep a cooling spray beside the bed

If you tend to wake up hot and bothered in the night, Reading suggests cooling a facial mist or hydration spray in the fridge before bedtime to keep it next to your bed for instant relief.

24. Sleep on your side

This sleep position actually exposes a larger portion of your body to the air, letting the heat from your body escape and regulating your body temperature to more comfortable levels.

25. Make your own cold air

Reading suggests putting a bowl of ice in front of a fan to help generate some cold air. "Rather than moving existing warm air around the room, the ice will cool the air circulated by the fan, working to cool your room down," she explains. But remember not to keep it on all night.

26. Up your H2O

According to Reading, drinking plenty of water in warm weather will help keep you cooler during the day and night. Improve hydration levels further by upping your intake of cucumber, melon, strawberries and salad leaves which all contain lots of water.

27. Breathe yourself cooler

Sitali breathing is a yoga breathing practice and a way to make cool air yourself. "On inhalation only, curl up your tongue like a straw and sip in your breath through your tongue, the air will feel very cool," suggests Reading. "Then close your mouth and exhale slowly through your nose." This is a soothing and cooling practice to use before bed.

28. Put your feet out of the covers

There's a reason we put our feet out of the covers when we're hot, as we lose most heat through our extremities.

Cool flannels can lower body temperature. (Getty Images)

29. Get outside during the day

The more light you're exposed to in the daytime, the more your body will desensitise itself to the effects of light at night, which in turn will help you sleep.

30. Drink something hot

It might sound crazy but according to experts, drinking something hot can actually help you to regulate your body temperature when it's hot. Research has shown that hot drinks do initially make you hotter, but they then cause your body to sweat more, releasing heat from the skin's surface and reducing your overall body heat storage. Just beware of the caffeine in tea and coffee.

31. Sleep with a cool flannel on your forehead

Silentnight's sleep expert, Dr Ramlakhan, says that the secret behind body temperature at night is keeping your body warm but your head cool, so sleeping with a cold flannel on your head is the perfect way to achieve this balance. She suggests placing a wet flannel in the fridge before you go to bed, and rest this on your forehead as you drift off.

32. Try a menthol rub

"If you wake up in the night, rub a menthol stick on your forehead to help cool down," suggests Ramlakhan.

- This article first appeared on Yahoo

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