As the UK endures its coldest nights in over a decade, many of us will be getting under the covers, desperately trying to warm up before getting some shut eye.
But in this process of warming up, we may become too hot and be stuck in a vicious of cycle of being too warm then too cold.
Sleep expert, Rex Isap form Happy Beds has shone new light on the issue and explained how to set yourself up for the perfect night’s sleep.
The sleep expert said that heated mattress have been growing in popularity but how we use them matters so we get the most of out of them.
Trying to get the optimum temperature can be very difficult for people
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Rex explained: “They provide consistent warmth but prolonged use can interfere with deeper sleep stages like rapid eye movement (REM) and slow-wave sleep, which are vital for restoration.
“During REM sleep, the body’s temperature regulation is naturally suppressed, making it more sensitive to external heat. If a heated mattress is too warm, it can disrupt this delicate balance, potentially shortening or fragmenting the REM phase.”
Instead of keeping on your heated mattress when you get into bed, Rex said this should only be used to heat up your bed rather than sleep with.
He said: “To avoid overheating, use these to pre-warm your bed and then switch them off before you fall asleep. This ensures a cozy start to the night without compromising sleep quality.”
Similarly, people should be taking the same approach with a hot water bottle, only using them to warm up beds and not sleep with.
Rex said: “Sleeping with a hot water bottle can actually be dangerous. Prolonged skin contact can lead to irritation and if you accidentally roll onto it, the bottle could burst causing burns.
“A safer approach is to use the bottle to warm your bed before sleep, and remove it before lying down.
If your hot water bottle is over two years old, it is more prone to bursting.
“Check the daisy wheel, a small circular marking on the bottle with a number in the centre representing the year it was made and segments around it for the month to confirm its manufacturing date and ensure safety.”
Once your bed is nice and warm, Red advised people to invest in a weighted blanket and a SAD lamp to enhance their sleep.
Rex said: “Try a weighted blanket for anxiety relief. These blankets use deep pressure stimulation, a technique that applies gentle, even pressure across the body, mimicking the calming sensation of a hug, reducing stress by lowering cortisol, boosting serotonin, and increasing melatonin. They are particularly helpful for those with anxiety or disrupted sleep patterns.”
The SAD lamps are also excellent for boosting serotonin production and can help people improve their sleep quality.
He advised: “Mimicking natural sunlight, SAD lamps regulate circadian rhythms and boost serotonin production.
“Using one in the morning for 30 minutes to two hours can alleviate Seasonal Affective Disorder symptoms and improve sleep quality.”
