While high temperatures are currently prevalent across central and southern England, the hottest day of the year so far Has been declared.

Yellow heat health warnings have been issued for millions of people, indicating that weather conditions could pose a risk to those who are particularly vulnerable.

Here are some tips to help you get a good night’s sleep during high temperatures.

Hot weather can make us feel a little sluggish during the day. This is because we are using more energy to regulate our internal temperature.

But if your sleep is disrupted at night, avoid napping during the day. When it’s hot, sleep can be precious — save it for bedtime.

Hot weather may encourage you to change your habits. Don’t do this. This can disrupt your sleep.

Try to follow your normal bedtime and routine. Do the things you normally do before bed.

Reduce your number of bedding, but carry covers. Thin cotton sheets will absorb sweat.

No matter how warm it is in your bedroom, your body temperature drops during the night. This is why we sometimes wake up feeling cold.

Drink enough water throughout the day but avoid drinking large amounts before bed.

You probably don’t want to wake up thirsty — but you also don’t want to make extra trips to the bathroom early in the morning.

Be careful about soft drinks. Many of these are high in caffeine, which stimulates the central nervous system and makes us feel more awake.

Also avoid drinking too much alcohol. Many people drink more alcohol during the summer season.

Alcohol may help us fall asleep, but it also makes us wake up earlier in the morning and worsens overall sleep quality.

What effects do heat waves have on the body?

If you’re having trouble sleeping, get up and do something calming. Try reading, writing, or folding your socks.

Just make sure you don’t play on your phone or video games – blue light makes us sleep less and the activity is stimulating.

When you start to feel sleepy, return to bed.

Babies are usually quite sound sleepers – but they can be very sensitive to changes in the family “mood” and routine.

Make sure that your normal sleeping and bathing times are not changed due to the heat.

Taking a warm bath as part of a bedtime routine is recommended by the NHS UK website., external Make sure they’re not too cold, as this will increase blood circulation (your body’s way of keeping itself warm).

Your baby can’t tell you if he’s too hot or too cold, so it’s important to keep an eye on his temperature. He sleeps best when the room temperature is kept between 16C and 20C.

You can place the thermometer where the baby is sleeping.

Most of us need seven to eight hours of good sleep, external every night to function properly.

But remember that most people can function well after a night or two of disturbed sleep.

Although you may yawn a little more often than usual, you will probably be fine.

These suggestions are based on suggestions from Professor Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis of the Sleep Council. This article was first published in July 2019.