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Sleep is important when it comes to our physical health - not having enough can put you in a bad mood and result in lack of focus. If poor sleep becomes a recurring thing, you can be at risk
of serious medical conditions such as obesity, heart disease and diabetes, according to the NHS. Research from Sealy UK revealed that 42 per cent of us regularly wake up as a result of the
heat. So what can you do to ensure a cooler night’s sleep? BCA Chiropractor, Tim Hutchful recommends using a cold press, but on specific parts of your body. He said: “The pulse points on
your body can cool the rest of you effectively. “Place a cold flannel or ice cubes in a plastic bag on your wrists and neck and you’ll be surprised by the effectiveness. Just don’t let them
melt in your bed.” Tim has a number of other tips you can try, from creating a fan of “cross flow” air to thinking cold thoughts. CREATE A FAN ‘CROSS FLOW’ While this tip may seem
elaborate, opening a window and positioning a fan alongside it can help create a cooling flow throughout the room. Tim added: "Marvel in your engineering triumph while falling asleep in
cool bliss." THINK COLD THOUGHTS If none of these suggestions are providing any relief, then perhaps the heat is getting to you psychologically. Tim said: "Don’t stress, chill
out. Think of a cool spring, a glacier, an ice cream. Who knows, it just might work." COOL YOUR SHEETS This may sound a little extreme, but throwing your bedding in the fridge/freezer
for 10 minutes gives much needed relief to the heat, according to Tim. "Just make sure your fridge is clean, bed sheets and butter don’t work! If you’re pushed for space, then just
cool your pillow case." DIP YOUR FEET Tim said: "This one is amazingly effective: position a bucket of cool water next to your bed, and dip your foot in it while you drift off. It
can help cool down the rest of your body. Just don’t spill it." A GOOD OLD TRADITIONAL COLD SHOWER "This one is simple, a cold shower will cool you down right before bed,"
said Tim. "If you’re a wimp, then go for luke warm water; it will still have a cooling affect." FLOOR FAN An underrated investment for the summer months - a simple floor fan
maintains a cool breeze in your bedroom. Tim advised: "Make sure you buy well, however; quality fans will use minimal electricity and will operate almost silently." SHEETS NOT
DUVETS Get your head around duvet tog ratings. Tim explained: "The higher the tog rating, the warmer a duvet is. 2.5 – 7 tog is ideal for spring and summer while 10.5 – 13.5 tog is
ideal for autumn and winter." NO ALCOHOL Dehydrating yourself before sleep on a hot night isn’t the best decision, said Tim. He added: "Stay away from the drink to heighten your
chances of sleep during a heat wave. "Many of us struggle to get a good night’s sleep and the heat can so often be a common contributor to those restless nights, especially at this time
of year. Over a third of the people we surveyed stated that sleeping contributed to their back pain and, although moving around can be good for our back health, there is a danger that, when
we get hot and bothered in the summer, we will twist our bodies into positions that aren’t good for our back or neck. If we do lose sleep, the ensuing tiredness can impact on our daily
lives and making us more prone to slips and trips that can damage our backs and necks. “By following simple tips we can remain cool and calm and ensure that we adopt a suitable sleeping
position that creates less physical stress on the back. For example, lie on your side with a small pillow between your knees as this can keep your spine in a more neutral position”. What’s
considered the correct amount of time to snooze for, and are you getting enough?