Heatwaves across the UK are becoming a more regular occurrence. With temperatures frequently hitting over 30C°, it’s not out of the question to assume this is our new normal – and with that comes the idea that we need to learn how to live with it or, more specifically, how to sleep with it.
If you’re anything like me, during a heatwave there is often only one thing on my mind: how on earth am I going to sleep through this? I’m a light sleeper as it is, so add in some sweaty tossing and turning and I become a miserable, sleep-deprived mess in the summer months. Or, at least, I used to.
I’ve discovered a few handy hacks that ensure I get a good night’s sleep, no matter the weather. All it takes is popping a few items – things you likely already own – into the freezer. Really, that’s it! Here are the tricks I use to sleep through a heatwave.
Hot water bottle
Did you know that a hot water bottle can also be used to achieve the exact opposite effect it is designed to do? Well, now you do! Yes, it turns out the same reason hot water bottles are great at keeping us warm in the winter is also why they could be the secret to cooling us down in the summer.
As hot water bottles are heavily insulated to retain temperatures, they can hold a large block of ice inside them that thaws much more slowly than standard ice packs, keeping your bed cool for hours. You can place it directly against key pulse points, such as your ankles, knees, wrists or neck, to rapidly cool your circulating blood. Personally, I like to place it under the covers for about 20 minutes before bed – while I brush my teeth and whatnot – creating a chilled pocket of air for me to dive into.
I used to use a wet flannel for cooler sleep during heatwaves, but soggy sheets and damp mattresses were not ideal. Thanks to the thick rubber or silicone barrier, hot water bottles don’t have this problem, plus they stay cooler for far longer.
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The key to ensuring this hack actually works and doesn’t just flood your freezer is to only fill the bottle halfway with cold tap water. Leaving empty space is vital because water expands when it freezes; overfilling will split the seams. Be sure to gently press the remaining air out of the top before screwing the stopper on tightly, then lay the bottle flat in your freezer for three to four hours, until firm. And, as you would were it hot, remember to never place the frozen rubber directly on to your bare skin, in order to avoid ice burns. Put its fabric cover back on or wrap it tightly in a cotton pillowcase.
It’s also important to remember that freezing rubber or PVC permanently weakens the material and causes it to perish over time. Once you use a hot water bottle for freezing, designate it as a cold-only bottle. Never fill it with boiling water in the winter, as the compromised material is highly likely to burst and cause severe burns.
Eye mask
This is a trick I picked up from a friend who suffers with really awful migraines, but it also doubles as a great way to lull yourself to sleep. Popping your eye mask in the freezer creates more than just a soothing spa-like effect – it works by directly lowering your upper facial temperature, which tricks your nervous system into winding down, all while simultaneously blocking out early summer light. Genius!
The reason we struggle to sleep in a heatwave is because our bodies are struggling to drop core temperature, which is a vital physiological trigger required for sleep – so chilling your pulse and, in this case, your face, can help accelerate this process.
To do so safely (no one wants to wake up frostbitten), pop your mask inside a clean zip-lock bag before freezing. For gel masks, simply pop in the freezer for 15 to 20 minutes or follow the care label instructions. For material masks, you can do 30 minutes to an hour; any longer and you risk damaging the materials. If the mask feels aggressively cold or stiff to the touch, do not apply it directly to your bare skin. Rest it at room temperature for 1–2 minutes or place a thin piece of paper towel over your eyes first.
Pillowcase
I recently told my flatmate about this trick and she’s been singing my praises ever since. For many of the same reasons as to why a frozen eye mask can lull you to sleep, so can a frozen pillowcase – just this time it’s not so invasive. So, if the idea of an eye mask makes you feel claustrophobic, the pillowcase approach might be for you.
Your brain is constantly checking your environment to see if it is cool enough to sleep. Chilled fabric surrounding your face and pressure points sends a rapid signal that it’s time to rest. The head and neck are also major areas for body heat loss (and, in my case at least, sweat). Cooling these spots rapidly transfers heat away from your skin and, while it may only last 10-20 minutes, this is usually enough time to convince your body it’s time for rest.
Use 100% natural cotton or linen pillowcases and avoid synthetic materials, which trap heat later in the night. Once again, place the case in a ziplock bag to help protect it from damage and from absorbing any bacteria or smells from the food inside your freezer – no one wants to be smelling frozen peas and fish fingers while falling asleep. Pop it in 15 to 30 minutes before you go to bed and avoid leaving it in all day, as this can make it uncomfortably stiff or damp.
