Tips for Sleeping on Hot Nights
Saturday, 30 June 2018 | Kath Hope
Tips for Sleeping on Hot Nights
As the UK is in the midst of a rare heatwave, this is a good time to address the problems of sleeping on hot nights. Even for people without sleep disordered breathing, getting the best sleep as possible during these heatwaves will have an affect on how we feel the following day, and for those of us who aren't fortunate to have good weather for most of the year, we want to enjoy these sunny days!
These tips are given by Kath Hope who uses a mask for sleeping and one of Hope2Sleep's trustees, Samantha Backway, a specialist sleep nurse who regularly educates her own patients in the sleep clinic who struggle sleeping with their CPAP during hot weather.
The first section is for everyone, regardless of whether you need to wear a mask during sleep:-
- Keep the curtains or blinds drawn during the day which will keep the bedroom cool.
- Create a through draft by opening windows at front and back of house and leave the bedroom doors open.
- Try hanging a damp sheet in front of open window as this can create cool breeze.
- For those fortunate to have air conditioning then keeping it running during the day will help cool the bedroom, but it is not always recommended to keep it on during the night, as I found out when once on holiday in Spain. I woke up in the night feeling very ill with my head throbbing and an extremely bad sore throat. This progressed into a full blown chest infection, and it was the Spanish chemist who told me that air conditioning during sleep can make people ill. I later also found out that there have been studies stating air conditionig can affect the body's ability to produce natural hormones, and some of these hormones work to naturally assist with our immune system.
- Sleeping with the windows open help most people, but those with allergies need to be careful and especially during periods of high pollen.
- A fan helps many people and is even better when it's an oscillating one so that the cold air isn't blowing constantly directly at us when we sleep. Another tip with a fan is to face it towards an open window to blow the hot air out.
- Cotton sheets are better than a duvet or satin/silk material - in the same way that silk nightwear tends to cause sweating on hot nights.
- Bear in mind that the pillow you're sleeping on could be creating extra heat. I discovered this myself last night so halfway through I swapped over to my Buckwheat pillow. Bamboo pillows are also reknowned for keeping people cool but I've never tried one of those myself. One of our Facebook Group Members posted he'd had great success with the ChillMax Pillow from JML and a few others said they liked it, so that may be worth a try. Certainly a cotton pillow case will help on any pillow though.
- If you have enough room in your freezer, pop the duvet or bedding in a bag and place in the freezer for a while before bedtime.
- Remember to wear sun cream during the day, as there's nothing worth than trying to sleep with sunburn.
- Also remember to drink plenty of water during the day, perhaps a glass before bed and leave one on your bedside table to take sips from if you wake up feeling dry during the night.
- Just like when feeling ill with a high temperature, placing a wet flannel on your forehead can cool you down, and the same will work when sweating from the heat.
- Turn off as many electrical devices in the bedroom as they create extra heat.
- Put a hot water bottle full of water in the freezer or even just fill one with cold water.
- A cold shower before bed can help, but for those not as brave as me then a lukewarm one instead.
- If you're using a sheet or duvet, place your feet outside the covers as cool feet will help cool down the rest of your body.
- If all the above fails and you're still struggling to sleep, and especially if your bedroom is upstairs, it may be worth considering sleeping downstairs for a while, due to the fact heat rises so upstairs is often warmer than downstairs.
As well as the above tips, below are some more specifically for people who sleep with masks with CPAP and non-invasive ventilation:-
- Place the mask inside a bag and put in the fridge for an hour or two so it's nice and cold when you put it on. If you use mask liners leave the liner attached to the mask inside the bag.
- Mask Liners can be very helpful, and the Silent Night Liners our charity sell absorb moisture (sweat), as well as soaking up any saliva from the mouth.
- For a quick cool down, remove the tubing from the mask and waft it for a short while over your face. (Do remember though that if your machine is programmed to stop when the mask is removed it might switch itself off).
- Turn down the heat on your humidifier (some people even put ice cubes inside it, made from the same kind of distilled or previously boiled water they use in their tank, and turn the setting to zero).
- If you've not managed to protect your skin from burning during the day, be very careful about using any after-sun near the mask as most creams like that will contain alcohol or petroleum jelly (see the article warning of this petroleum-jelly-products-like-vaseline-vicks-should-not-be-used-with-cpap-niv-oxygen-masks). Instead use the CPAP Moisture Therapy Cream that can be used WITH the mask to moisurise the skin and help heal any burns or sores etc.
- Apart from hayfever symptoms, many people find their noses are more stuffy as the membranes swell with the heat, and non-allergic rhinitis can also occur. This makes using the mask more uncomfortable, and as well as saline sprays (or prescribed ones) the Breathe Right Strips are very helpful to open up the nasal passages more. These can easily be bought from supermarkets or chemists.
- For nose breathers, nasal pillows masks are better during extreme heat, due to less mask on the face. Incidentally, the Nuance Mask Pillows, due to being made of gel, actually swell with heat from the humidifier which helps keep a better seal, so I'm thinking they may swell due to the hot weather alone (well that's my theory). For people like me who cannot nose breathe all night, there are still smaller masks available, like the Amara View or Hybrid which the charity sell, and other manufacturers have smaller masks too.
Hope some, if not all, of these tips will help you and please let us know of others you've found.
© Kath Hope and Samantha Backway