Six science-backed ways to beat the heatwave – without air con | UK | News

If you’re struggling to sleep during the UK heatwave, help is at hand.

With this year’s May bank holiday breaking records – with temperatures reaching as high as 32 degrees in some parts of the country – it’s no surprise that many of us are tossing and turning at night. Amber heat health warnings have been issued for large parts of England including London, the South East, the East of England, the West Midlands and the East Midlands over the next two days.

Some tips for beating the heat during the day are well-known: take advantage of shady spots, stay hydrated by drinking plenty of water, and wear light, loose-fitting clothing. So what should we do when night falls and the discomfort often becomes more difficult to recover from?

Scientists have identified six key steps to achieving healthier sleep in hot weather and pinpointed what they call “sleep enemies” that come to the fore when temperatures rise.

According to a study published in 2022 in the journal One Earth, scientists directly attribute this trend to rising temperatures. Based on data collected from 47,000 people in 68 countries, Kelton Minor of the University of Copenhagen warned that the problem will worsen significantly, predicting that up to 58 hours of sleep will be lost per year by 2099.

A 2024 review published in Sleep Medicine Reviews explained the mechanism: “In hot sleep environments, heat production can increase heat loss above tolerable levels, increasing core body temperature and disrupting the natural sleep-wake cycle with increased wakefulness.” The researchers added: “The largest study to date on the effect of ambient temperature on sleep found that increased nighttime ambient temperature shortens sleep duration, primarily through delaying sleep onset, with stronger negative effects during the summer months.”

What does lack of sleep in hot weather do to your health?

Armelle Rancillac, a neuroscientist at the Center for Interdisciplinary Research in Biology, warned that chronic sleep deprivation is known to impair the body’s ability to heal, The Sun reported. The immediate consequences include fatigue, difficulty concentrating and a significantly increased risk of accidents, whether behind the wheel or at work. Consistently inadequate sleep creates a harmful “debt” that affects nearly every system in the body, disrupting the way we process food, increasing susceptibility to diseases such as diabetes, heart disease and weight gain, and potentially accelerating neurodegenerative diseases such as Alzheimer’s. A persistent lack of sleep can also reduce resilience under stress and cause serious damage to mental health.

In the report, researcher Fabien Sauvet from the University of Paris Cité said lowering the body’s internal thermostat was the key to better sleep in hot conditions, but warned that adapting to the heat comes with a physiological cost. “For example, we sweat more and faster, but this requires more fluid intake,” he explained. “And there are limits to this, so the most important thing during heatwaves is to adapt our behavior, including activities, schedules and clothing.”

To sleep better in the heat, Dr Rancillac recommended paying close attention to “enemies of sleep” and taking the following steps instead.

1. Take a cool shower

If the heat makes sleep impossible, a cool shower before bed may help you sleep more comfortably. Dr. Rancillac recommends coolness instead of cold. Scientists warn that forcing the body into very cold temperatures during a heatwave can trigger a response that causes it to retain heat, which can be counterproductive.

2. Turn off the air conditioner

Reaching for the air conditioner or fan is an instinctive response to hot weather; but dr. Sauvet challenged the “misconception that the bedroom should be at 18-20°C.” He noted studies showing that good sleep quality can be achieved at room temperatures of up to 28°C and argued that humans “can withstand higher temperatures than generally thought.” His advice: Choose light pajamas like T-shirts and shorts, use sheets instead of duvets, and make sure the room is well ventilated. “We will never be able to acclimate if we always sleep with air conditioning,” he said.

3. Limit coffee

Caffeine is a stimulant, and no matter how tempting the coffee after a restless night, it’s likely to make the next night worse. A better strategy is to reduce consumption and drink enough water when sleep is already under pressure from the heat.

4. Avoid alcohol

A cold drink in the evening sun may seem like the perfect way to relax, but alcohol can affect sleep quality. The problem is that alcohol causes a modest but measurable increase in body temperature; This means that although it may make the initial transition to sleep easier, it’s much more likely to be followed by broken and restless nights. It is recommended to limit both alcohol and caffeine during a heatwave.

5. Skip the hot bath

A hot bath is a reliable relaxation ritual most of the year, but it can work against you during a heatwave. Dr Sauvet recommends avoiding hot baths or hot tubs when temperatures are already high. A cool bath or an evening walk outdoors are better alternatives to relax the body before going to sleep.

6. Take a nap

If the heat has already cost you a night’s sleep, a short daytime nap can help offset the effects. Dr. The research Sauvet cites shows that resting during the hottest hours of the day can meaningfully compensate for the effects of night disruption, but timing and duration are important; Half an hour is enough, and finishing before 2pm ensures that a nap doesn’t harm the next night’s sleep.