With parts of the UK enduring high temperatures this week, many people are struggling to get a good night’s sleep.

However, there are certain things you can do to beat the heat.

1. No naps

During the day, hot weather might make us feel sluggish. This is due to the fact that we are consuming more energy to regulate our internal temperature.

However, if your nighttime sleep is disrupted, try to avoid napping during the day. When it’s hot, tiredness is valuable; save it for bedtime.

Also read: UK heatwave: 10 hottest days ever recorded by Met Office

2. Stick to routines

Hot weather can motivate you to make lifestyle changes. Don’t. This can cause sleep disruption.

Maintain your regular bedtime and habits. Do what you normally do before going to bed.

3. Know the basics

Take steps to ensure that your bedroom is as cool as possible at night.

Draw the curtains or blinds during the day to keep the sun out. Close the windows on the sunny side of your house to keep hot air out.

To get a good night’s sleep, open all the windows before going to bed.

4. Make use of thin sheets

Reduce your bedding while keeping covers on hand. Sweat will be absorbed by thin cotton sheets.

Regardless of how hot your bedroom is, your body temperature will drop during the night. That is why we occasionally wake up cold.

Also read: From heat exhaustion to travel disruption: Impact of heat wave in UK

5. Freeze your socks

In hot weather, even a little fan can be useful, especially if it is humid.

It promotes perspiration evaporation and makes it easier for your body to regulate its internal temperature.

Instead of a fan, try and fill your hot water bottle with ice cold liquid.

Alternatively, chill socks in the refrigerator before putting them on. Cooling your feet lowers the temperature of your skin and body as a whole.

6. Keep hydrated

Drink plenty of water during the day, but avoid heavy amounts before night.

You definitely don’t want to wake up thirsty, but you also don’t want to go to the restroom in the early hours.

Also read: UK heatwave: Is climate change a factor?

7. Consider what you consume

Be cautious of soft drinks. Many have a lot of caffeine in them, which stimulates the central nervous system and makes us feel more alert.

Also, limit your alcohol consumption. When the weather is hot, many individuals drink more.

While alcohol may help us fall asleep, it also encourages early morning awakening and a lower overall quality of sleep.

8. Keep calm

If you can’t sleep, get up and do something relaxing. Attempt to read, write, or even fold your socks.

Just don’t play on your phone or a video game because the blue light makes us feel less drowsy and the activity is stimulating.

When you feel sleepy, go back to bed.

Also read: Why is UK experiencing a heatwave?

9. About the children

Children are normally good sleepers, although they can be sensitive to changes in family “mood” and routine.

Make certain that regular bedtimes and bath times are not thrown out the window simply because it is warm.

The NHS UK website recommends lukewarm showers as part of the bedtime routine. Check that they aren’t too cold, as this will increase circulation (your body’s way of staying warm).

Because a newborn cannot communicate if they are too hot or too cold, it is critical to monitor their temperature. They sleep best when the room temperature is between 16 and 20 degrees Celsius.

You could put a thermometer where the infant sleeps.

10. Remember you will get used to it

Most of us require seven to eight hours of decent sleep per night in order to function well.

However, keep in mind that most people can operate normally after a night or two of interrupted sleep.

Although you may yawn more frequently than normal, you should be alright.