Sleeping on hot and humid nights is easier with 1 simple change before bed

Another bout of hot and humid weather is forecast this week, which means sleeping at night is likely to be uncomfortably difficult again. Temperatures are expected to build gradually through the week, reaching peak highs of 37C in parts of central and southeastern England on Thursday. An amber warning for extreme heat will come into force from 9am until midnight on Thursday, covering parts of southern, eastern and northern England, and parts of the Midlands.

The hot weather is expected to bring an increased risk of heat-related health impact, as well as a heightened risk of heat exhaustion, dehydration and sunburn. And while conditions aren't forecast to be quite as humid as previous heatwaves this summer, the high temperatures will make homes feel warm and could make dropping off to sleep more difficult. But one simple change to your bedtime routine can help you to cool you down and lead to an easier, more restful night's sleep when the hot nights strike - and that's taking a warm shower or bath.

While it might sound counterintuitive to warm your body up when temperatures are already high, taking a warm shower or bath one hour before you go to bed can actually tell your body that it's time to sleep.

This is because the warmth of the water raises your core temperature and then prompts your body to cool down more quickly afterwards, which signals to the brain that it's time to rest, triggering the body’s natural sleep response.

Mira Showers expert Emily Robertson explains: “Shower about 60-90 minutes before you plan to sleep. This gives your body the perfect amount of time to cool down naturally, which signals to your brain that it's bedtime.

“It may seem counterproductive, but a warm shower can help your body cool down more efficiently before bed. Try ending with about 30 seconds of cool, but not cold water. This gentle temperature drop helps kickstart your body's natural cooling process even faster.”

The tip is backed by the NHS, which recommends taking a cool shower or applying cool water to your skin when the weather is warm.

The NHS says: "Cool yourself down. Have cold food and regular cold drinks. Drink extra fluids but avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes."

When taking a shower or bath before bed, avoid extremely hot water, as it can raise your core temperature too much, leaving you feeling more alert and making it harder to drift off.

Similarly, spending too long in very hot water can keep your body temperature elevated, delaying the natural cooling process that signals to the brain that it’s time to sleep.

But done right, a warm shower or bath can trigger your body’s cooling process, which will help you drift off on hot nights when sleep conditions can be uncomfortable.

An evening shower also has the added benefit of reducing allergy and hay fever symptoms, which are often triggered in warmer weather and can lead to a restless night.

Skincare expert Dr Ed Robinson said: “Night-time showering can be particularly helpful for people with hay fever, especially when pollen is the trigger.

“An evening shower helps reduce how much allergen you carry into bed, onto your pillow and into your bedroom environment. That can make nights more comfortable for some people and may help reduce the feeling of “bringing the outdoors in” during peak pollen season.”