Jack Quann
Jack Quann

16.03 21 Jul 2021


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The temperatures are staying up at night, which means more of us are too.

As the heatwave continues, people are struggling to get a proper night's sleep.

But there are several approaches that can keep you cooler in the overnight hours.

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Breege Leddy is a sleep psychologist from The Insomnia Clinic.

She told Lunchtime Live everyone is affected by this.

"Temperature plays a huge role in the sleep-wake cycle, so it's not surprising that during this period of extreme heat none of us are really sleeping well."

She says while there's lots of ways to keep cool during the day, we are limited enough at night.

"The simple fact of the matter is our houses are not designed to deal with this extreme temperature.

"The only thing we can really do is during the day, especially in the bedroom, keep the blinds down but keep the windows open.

"You'd probably have to keep the window open at night, but be conscious that you're allowing extra noise to get in.

"Fans can help, but again that can be a noise you're not used to.

"So you might even need to consider popping in some ear plugs during these nights".

She says a good air conditioner can also be useful.

"That's what other, hotter countries use - they keep the air conditioning on all of the time.

"In Ireland, we're just not really equipped with air conditioning.

"But certainly at this time of year, and particularly this spell, yes it would be useful".

Pre-bed temperature

Breege says another big help can be around bedding.

"Get rid of the duvet - a lot of us are still using the duvets that we're actually using during the winter time.

"We need to try to keep as cool as possible in that environment".

And she says trying to stay cool before bed is important too.

"Try to stay cool even before you get into the bed, because our core body temperature is usually at its highest two hours before sleep time.

"So try to bring your body down as cool as it can in the two hour period before you get into bed".

She says this can be done with a cool, or even a hot, shower.

"If you bring up your core body temperature, your body's going to have to drop after that.

"It's kind of like having the hot drinks on a hot summer's day: the body gets rid of heat by sweating".

Breege adds that everyone is being affected in different ways, and there is no need to worry.

"If you are having a sleepless night and it's affecting your sleep, try not to make up for that lost sleep.

"The body is well designed to cope with a certain amount of sleep deprivation".

Feeling the heat? Here are some top tips for a good night's sleep

00:00:00 / 00:00:00

    

Main image by 영훈 박 from Pixabay 

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