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Sleep, Chronic Pain and Hot Weather

Although the weather in the UK, isn’t always so hot, when it is, we often find it more difficult to sleep. As we know lack of sleep affects our chronic/persistent pain, I often asked about this, in both my face-to-face pain psychology clinic and my on-line clinic, so this article is going to talk about how to sleep better in hot weather.

Firstly, it is important to recognize that the human body has an important regulatory mechanism known as thermoregulation. This system strives to maintain a stable internal body temperature, which is vital for the  various bodily processes to work at their best. During hot weather, the external environment becomes warmer, which challenges this delicate balance.

When we sleep, our bodies typically undergo a natural drop in core temperature, easing the transition into restful sleep. However, when the surrounding temperature rises significantly, it can interfere with the body’s cooling natural cooling process, creating discomfort and making it difficult to sleep.

So let’s talk about some strategies we can use to improve our sleep in the hot weather.

Fans and Air conditioning – many people use these in the attempt to keep cool and avoid the heat disturbing our sleep. These devices create airflow, aiding in the evaporation of sweat and promoting a cooler sleep environment. Fans circulate the air, creating a gentle breeze which helps improve comfort. Whereas air conditioning systems, actively cool the air, providing direct relief from the heat.

The Cool Side of the Pillow – how many of us have flipped over our pillow during the night, so we can feel the cool side of our pillow? To take this idea a step further, perhaps try, using chilled or frozen pillows. By placing a pillow in the freezer or using a cooling pad designed specifically for pillows, you can enjoy a chilly and comforting pillow. This approach makes the most of the body’s natural affinity for cooler temperatures, promoting a more favourable sleep environment.

Perhaps go one step further and embrace the power of Cold Packs or Cold Water Bottles: Place a cold pack or water bottle in a sock or wrap it in a cloth, then position it near pulse points, such as the wrists, neck, or ankles, before sleep. Maybe consider putting your bed socks in a bag in the freezer, and when you take them out at bedtime, they are refreshing and cool. Pulse points are areas which are rich in blood vessels, and by cooling them, it can help lower overall body temperature and create a refreshing sensation that aids restful sleep.

Have you tried Cooling Mists or Sprays? These provide a lovely refreshing burst of hydration and a cooling sensation on the skin. They often contain ingredients like aloe vera, cucumber extract, or menthol, which can create a pleasant and rejuvenating effect. By lightly spritzing your face, neck, and arms before bed, you can enhance your body’s perception of coolness and promote a more relaxed state beneficial to relaxed sleep.

For the more adventurous of you, maybe consider a hammock. They provide natural ventilation, as the suspended fabric allows air to circulate around your body. This helps dissipate heat and promotes a gentle, cooling breeze, also the gentle rocking motion of the hammock, can also induce relaxation and lull you into a deep and restful sleep.

These are only suggestions and it’s important to find methods that work for you and your sleep. May your summer nights be filled with restful sleep and soothing dreams!

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