Sleeping on 25C tropical nights will be easier with ‘1 hour before bed rule’
Taking a warm shower or bath one hour before going to bed can actually help your body cool down (Image: Getty)
Sleeping at night is expected to be difficult and uncomfortable this week, as temperatures are forecast to hit 40C in parts of the UK.
A rare red weather warning has been issued by the Met Office for extreme heat and humidity on Wednesday and Thursday, affecting parts of central and southern England. The national forecaster has warned that heat will continue to build into Tuesday, with the peak of the heatwave forecast for midweek when temperatures are expected to climb to 38C or potentially 40C in some areas. But it’s not just daytime heat that households will have to contend with; overnight temperatures will also be very high.
The Met Office says there will be widespread ‘tropical nights’, where temperatures will remain above 20C, across southern parts of England this week, with overnight temperatures in London forecast to be 25C on Wednesday. And as humidity is also going to be high, heat stress is “a danger to all,” as it’s more difficult to recover from the heat of the day.
As such, getting a restful night’s sleep over the coming days is likely to be extremely difficult, but there are things you can do to keep yourself cool when the tropical nights strike, including following a “one-hour rule” before going to bed.
According to sleep experts, taking a warm shower or bath one hour before you go to bed can actually lead to a more restful night’s sleep.
While it might sound counterintuitive to warm yourself in the shower when conditions are already pretty stuffy, the water raises your core temperature and then prompts your body to cool down more quickly afterwards, which signals to the brain that it is time to rest and triggers the body’s natural sleep response.
Mira Showers expert Emily Robertson explains: “Shower about 60-90 minutes before you plan to sleep. This gives your body the perfect amount of time to cool down naturally, which signals to your brain that it’s bedtime.
“It may seem counterproductive, but a warm shower can help your body cool down more efficiently before bed. Try ending with about 30 seconds of cool, but not cold water. This gentle temperature drop helps kickstart your body’s natural cooling process even faster.”
The tip is backed by the NHS, which recommends taking a cool shower or applying cool water to your skin when the weather is warm.
The NHS says: “Cool yourself down. Have cold food and regular cold drinks. Drink extra fluids but avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes.”
When taking a shower or bath before bed, avoid extremely hot water, as it can raise your core temperature too much, leaving you feeling more alert and making it harder to drift off.
Similarly, spending too long in very hot water can keep your body temperature elevated, delaying the natural cooling process that signals to the brain that it’s time to sleep.
But done right, a warm shower or bath can trigger your body’s cooling process, which will help you drift off on hot nights when sleep conditions can be uncomfortable.
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An evening shower also has the added benefit of reducing allergy and hay fever symptoms, which are often triggered in warmer weather and can lead to a restless night.
Skincare expert Dr Ed Robinson said: “Night-time showering can be particularly helpful for people with hay fever, especially when pollen is the trigger.
“An evening shower helps reduce how much allergen you carry into bed, onto your pillow and into your bedroom environment. That can make nights more comfortable for some people and may help reduce the feeling of “bringing the outdoors in” during peak pollen season.”
