{"id":84161,"date":"2019-08-22T11:10:51","date_gmt":"2019-08-22T10:10:51","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=84161"},"modified":"2019-09-09T16:53:17","modified_gmt":"2019-09-09T15:53:17","slug":"sleep-in-heat-wave","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/sleep-in-heat-wave\/","title":{"rendered":"How to Ensure a Restful Night&#8217;s Sleep in a Heatwave"},"content":{"rendered":"<p>Heatwave season is upon us, and though the worst is reportedly over, there\u2019s no telling how many more humid nights we have to look forward to. British summertime comes with its perks to morale, no doubt, but evening\u2019s spent sweating under sheets are rarely conducive to quality sleep.<\/p>\n<p>Optimal room temperature for restful shuteye is between 16 and 18\u00b0C, not often achievable without air conditioning. There are, however, some tried and tested ways to cool down and switch off.<\/p>\n<p>Sleep specialist Dr Katharina Lederle has come across a number of these methods through her research. Here, we\u2019ve tapped her expertise for some useful tips to secure good sleep in the heat. Heed her tips to rest easy when it isn\u2019t breezy.<\/p>\n<ul>\n<li><strong>Stop worrying.<\/strong> Sleep anxiety could well be the biggest factor in not being able to fall asleep in hot weather. Go to bed fearing a stuffy night ahead and you\u2019ll likely be hindering your chances of nodding off even more. Stress often disturbs sleep and keep you in a hyper-aroused state. Remember that sleep in the heat can be tricky, but it\u2019s not impossible \u2013 people in the Mediterranean do it all the time!<\/li>\n<li><strong>Keep your curtains and windows shut<\/strong> during the day. Open them in the evening before bed to see if you can engender a breeze. Otherwise, you might want to invest in a fan.<\/li>\n<li><strong>Stay hydrated<\/strong> consistently throughout the day and in the evening. Don\u2019t forget, the same rule applies to your pets, too.<\/li>\n<li><strong>Avoid alcohol<\/strong>. A chilled glass of wine or a pint at your local beer garden is tempting on a summer evening, but alcohol has been shown to contribute to poor sleep at night, so if you\u2019re having real trouble getting to sleep, it&#8217;s best to exercise abstinence. The same applies to spicy or heavy food.<\/li>\n<li><strong>Use thin sheets<\/strong> instead of duvets, and wear thin bedclothes. Some people shower in their pyjamas before going to bed; others put them in a plastic bag and pop them in the freezer to cool down. Cooling of the neck and back are also helpful for improving sleep.<\/li>\n<\/ul>\n<p>&#8220;Remember, what works for one person might not help the next,&#8221; Dr Lederle advises. &#8220;The key is to experiment to discover what works best for you.&#8221;<\/p>\n<p>_<\/p>\n<p><em>Dr Katharina Lederle has a PhD in Human Circadian Physiology &amp; Behaviour from the University of Surrey. Through her work with Clockwork Research, she has advised national and international airlines and emergency helicopter services on sleep and fatigue, and also provides sleep consultancy to a number of businesses. She is a co-founder of\u00a0<a href=\"https:\/\/somnia.org.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">Somnia<\/a>\u00a0and author of \u201c<a href=\"https:\/\/www.amazon.co.uk\/Sleep-Sense-Improve-improve-health\/dp\/1925335739\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep Sense: Improve Your Sleep, Improve Your Health<\/a>\u201d<\/em><\/p>\n<p><em>Form\u2019s\u00a0<a href=\"https:\/\/formnutrition.com\/us\/plant-based-nutrition\/zzzzs\/\" target=\"_blank\" rel=\"noopener noreferrer\">ZZZZs<\/a>\u00a0capsules naturally promote a restful and regenerative night\u2019s sleep using a mixture of plant-based ingredients and potent nootropics. A capsule 30 minutes before bed enhances serotonin production with 5-HTP, in turn producing melatonin to keep your biological clock in sync. Calming amino acids L-Glycine and L-Theanine, meanwhile, have been shown to reduce sleep onset time and promote relaxation.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hot nights inhibiting your sleep? We&#8217;ve all been there. Here, Dr Katharina Lederle shares her best tips to avoid sleep deprivation during a heatwave.<\/p>\n","protected":false},"author":10982,"featured_media":84234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[41],"tags":[103],"class_list":["post-84161","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","tag-travel"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.1 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Sleep Well in a Heatwave | Form Nutrition<\/title>\n<meta name=\"description\" content=\"Hot nights inhibiting your sleep? We&#039;ve all been there. Here, Dr Katharina Lederle shares her best tips to avoid sleep deprivation during a heatwave.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/formnutrition.com\/us\/inform\/sleep-in-heat-wave\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Ensure a Restful Night&#039;s Sleep in a Heatwave\" \/>\n<meta property=\"og:description\" content=\"Hot nights inhibiting your sleep? We&#039;ve all been there. 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