As the weather warms up in the UK it can be difficult for many of us to adapt to the rising temperatures. This can affect us most at night, as we struggle to get sleep well in the heat.
Unlike in some other countries around the world, most homes in the UK are not designed to cope with hot weather, making it particularly unbearable at night.
As a result, many of us will turn to using electric fans as a way to prevent overheating. However, one expert has warned against leaving your fan on all night due to some health risks.
Martin Seeley, chief executive officer and sleep expert at MattressNextDay, said that they may be doing more harm than good.
Allergens and asthma
According to Martin, electric fans circulate air in the room, but they also stir up dust mites, spores, pollen, and other allergens.
“This can lead to symptoms such as excessive sneezing, watery eyes, runny nose, itchy throats, and breathing difficulties,” he said.
“Regularly cleaning the fan blades or considering an air-purifying fan can help alleviate allergies.”
Congestion
Martin explained: “Prolonged use of electric fans can dry out the air, causing the body to produce more mucus to stay hydrated.”
This can result in a stuffy nose, sinus headache, and other discomforts.
Luckily, staying well-hydrated by drinking at least two litres of water throughout the day can help combat this issue.
Dry eyes and irritation
He warned that dry air from fans can lead to dry eyes and irritation, which can be particularly problematic for contact lens wearers.
“Consider using a rotating electric heater for better air circulation,” Martin said.
Muscle pain
He added: “Directing cool air from an electric fan onto pre-existing muscle pains can cause muscles to tense and cramp, resulting in more discomfort.”
Tips for sleeping in the heat
To create a comfortable sleeping environment without the need for a fan, Martin suggested the following cost-effective tips.
Put your pillowcase or hot water bottle in the freezer before your bedtime – If you struggle to cool down at night, fill your hot water bottle with cold water and put it in the freezer an hour before going to bed.
Run your wrists under cold water when you brush your teeth – When you brush your teeth before bed, you should also run your wrists under cold water for a few minutes before bedtime, as this quickly cools your body down.
Keep your bedroom blinds and curtains shut all day – This should keep your bedroom cooler at night-time when it’s time to fall asleep.
Expose yourself to as much daylight as possible throughout the day – This is because light plays the most integral role in regulating your body’s internal clock, as it signals to your brain when to be alert and when to rest.
Drink at least two litres of water throughout the day – Even mild dehydration can leave you sleepy and tired, negatively disrupting your mood.
No alcohol at least three hours before bed – Alcohol has sedative properties, so you might think it’ll help you get to sleep, but the quality of your sleep will be much lower, causing you to feel groggy in the morning.
Switch your duvet cover to a lighter-coloured one – You should switch your duvet cover to know that it is not only lighter in colour but in a lighter material to regulate your body temperature if you tend to sweat at night.