Get a Great Night's Sleep During Summer

By Rachel Lamb . 15/06/2017 · 4 Minute read

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We all know the struggle. It’s the height of summer and the heat is unyielding. No matter what you do, you can’t seem to cool your room down in between finishing a shift and going to sleep, so you’re left trying to get forty winks in what can only be described as an oven with a bed. Sound familiar?

Doctors and nurses are likely to face long hours, working both during the day and throughout the night, which means they are more prone to difficulty sleeping. As a healthcare professional, it’s more important than ever to get a great night’s sleep; tired mistakes are costly so you need to be as alert as possible at all times. With this in mind, we’ve gathered some tips to help you say goodbye to sweaty, sleepless nights…

Invest in a good fan

This sounds like an obvious point but you’ll be surprised how much difference the quality of your fan can make. You don’t want to break the bank by leaving the air conditioner on all night so head to somewhere like a department store and pick out a slightly higher-end fan.

Avoid man-made heat before bed

Try not to use the stove or have a hot shower before you get into bed. You want your body to be as cool as possible before attempting sleep.

Stick your sheets in the freezer

Yep, you read that right – putting your bed sheets in the fridge or freezer for a few minutes before you use them is a great way to keep you cool whilst drifting off to sleep! Don’t want the hassle of removing your sheets? No problem; try doing the same thing with your PJs!

Make the most of natural light

The great thing about summer is that it stays light for much longer. Use this to your advantage and avoid turning on lights, which give off heat!

Create a false dark

If you’re working a night shift, your bedroom will be at its hottest during the day. Cover your open windows with a cold, damp sheet to block out the sun and keep a cooler mist circulating through. You can also try pointing your fan outside of the window to circulate hot air away from your sleeping space. Make sure you get plenty of sunlight during awake hours!

Get cold feet

Your feet release a lot of heat from the body so avoid wearing socks or slippers where possible. You can even dunk your feet in cold water before getting into bed (but remember to dry them).

No cuddles, no problem!

If you sleep in bed with a partner, avoid cuddling as this transfers their body heat to you. If you sleep alone, get into spread eagle position as this helps your body to reduce its core temperature.

Create an ice pack

This tip will keep your bed cool for ages! Take your hot water bottle and fill it with cold water, then stick it in the freezer. Come bed time, you will have an ice pack worthy of a king or queen. Don’t have a hot water bottle? Fill a sock with rice and put it in the freezer – it will stay cool for about thirty minutes.

Stay Hydrated

Drink plenty of water throughout the day and a small glass before bed (you don’t want to be up all night using the bathroom!) so you don’t dehydrate after sweating throughout the night.

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