Sleep Expert Sammy Margo talks best sleeping positions
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Although we may not have our homes kitted out with air-con, there are plenty of simpler ways to help keep your bedroom cool during the warmer months and get a better night’s sleep. Antonio Dengra, abilify treatment CEO at Rointe, said: “The optimum temperature for a comfortable home is 21 degrees – anything above this can make for a stuffy living environment.
“Therefore it’s important that you are able to cool down your bedroom in order to get a good night’s sleep when the weather heats up.”
Need some easy tips on how to keep cool, calm and collected during the heatwave?
Adam Pawson, Head of Digital at Safestyle, said it’s not always smart to open all your windows on a hot day.
He explained: “Choosing whether to open your windows or keep them closed depends on their positioning.
“If your windows are south-facing, it is best to close your curtains or blinds, or put the window in the night vent position to allow some air in. Whereas, if your windows are north-facing, it’s advised to keep them shut to avoid any hot air coming in.”
Next, choose the right mattress
Jonathan Warren, director at bed specialist Time4Sleep, stressed how important it is to choose the right mattress and what to consider if you struggle to sleep during the summer.
He said: “There are a number of mattress options available that can help you to regulate your body’s temperature. Generally speaking, a mattress with a high content of natural fillings such as wool, cotton or bamboo is often a great choice for those suffering to sleep in the heat as they tend to be cooler as well as being naturally hypoallergenic.
“Other options to consider are new generation elite gel memory foam mattresses that include intelligent temperature regulating technology to help keep you cool in the summer and warm during the winter.
“These mattresses include a temperature regulating cool gel that adjusts with your body temperature to ensure you’re never too hot or cold during the night, allowing you to have a truly blissful night’s sleep.”
Make sure to switch out your sheets
It’s finally time to swap our winter sheets for our summer alternatives – those with natural materials. Doing more than just freshening up your bedroom, lighter and more breathable sheets can help avoid feeling stuffy and sweaty during sleep.
Lucy Ackroyd, Head of Design at Christy England, explained: “Pure cotton sheets have sensory benefits and, being naturally breathable, help to regulate your temperature and moisture levels while you sleep, preventing the dreaded clammy feeling you can experience with synthetic fibres.
“Not only that, but high thread count fabrics are smoother against the skin, so as well as being much more comfortable, you are less likely to feel tangled up or trapped by rougher fabrics that cling, especially to nightwear.
“Try Percale as opposed to Sateen sheets, as they’re made with a looser weave and therefore are much more breathable.
“As well as making sure you have the right sheets for summer, you should also make sure you have the right duvet too. During these hotter months, a lighter tog of 4.5 is recommended. If you like something a little heavier but still breathable, try a 10.5 tog.”
Limit the amount of light entering your home
Blinds and shutters aren’t just used for keeping the light out, they can also be used to effectively control the temperature in your home – which is especially useful when it comes to the bedroom.
Online blinds retailer 247 Blinds give their specialist suggestions on the best options to choose from.
Jason Peterkin, director at 247 Blinds said: “To begin with, consider factors such as which direction your window faces. For example, a south-facing room will benefit from thicker, thermal materials to help keep it cool.
“Generally speaking, wooden venetian blinds and plantation shutters are great for keeping the temperature down in the home as they allow you to adjust the amount of light filtering into the room by altering the size of the gap between the slats.
“The wood also acts as a natural heat conductor, helping to keep the warm air out during the summer months.
“If you want to completely block out the sunlight, opt for blackout blinds. The thick fabric will not only help to regulate the temperature of the house, but also ensure you get a better night’s sleep during the brighter months and lighter mornings.”
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