In many parts of Britain, the temperature is expected to be higher in the coming days, so here are some tips that are to help you get a good night sleep during the hot weather.

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

But if your sleep gets upset at night, then try to avoid taking a nap during the day. When it is hot, sleepiness can be precious – save it at bedtime.

Hot weather can encourage you to change your habits. No. Which can disrupt sleep.

Try to keep your normal sleeping and routine. Do those things that you normally do before bed.

• Six ways to keep your house cool
• What is humidity and why does it make us so uncomfortable?

Reduce your bed but keep the cover. Thin cotton sheets will absorb sweat.

Although it is in your bedroom, your body temperature will fall during the night. This is why we sometimes feel cold.

Even using a small fan can be intelligent in hot weather, especially when it is humid.

This encourages the evaporation of sweat and makes your internal temperature easy to regulate your body.

If you do not have a fan, try to fill your hot water bottle with a cold liquid.

Alternatively, cool socks in the fridge and put on them. By cooling your feet, the overall temperature of your skin and body decreases.

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

You probably don’t want to wake up thirsty – but you don’t want to travel an additional journey in the bathroom in the initial hours.

• How much water should you drink in a day?
• How does sunscreen work?

Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake.

Avoid drinking too much alcohol. Many people drink more when the weather is hot.

Alcohol can help us sleep, but it promotes the poor quality of morning waking up and sleeping.

• Dehydration: Drink enough water to ensure that

• overheating: It can be a special problem for people with heart or breathing problems. Symptoms include tingling skin, headache and nausea

• Exhaustion: This is when you start losing water or salt from your body. Faint, weak, or muscle cramps are some symptoms

• heat stroke: Once the body temperature reaches 40C or more, the heatstroke can be set. Indicators are similar to heat tiredness, but the person may lose consciousness, dry skin and stop sweating

What do heatwaves do to the body?

If you are struggling to sleep, get up and calm something. Try to read, write or even bend your washing.

Just make sure you don’t play on your phone or video game – blue light wakes us up and activity is stimulating.

Return to bed when you feel sleepy.

Children are often quite strong sleepers – but those families can be very sensitive to “mood” and changes in routine.

Make sure that normal bedtimes and bath time do not just go out of the window as it is hot.

As part of the gold routine, lukewarm bathing is recommended by the NHS UK website. Make sure they are not very cold, as it will promote circulation (way to keep your body warm).

A child cannot tell you if they are very hot or very cold, so it is important to monitor their temperature. They usually take the best sleep when room temperature is kept between 16C and 20C.

You can install a thermometer where the child is sleeping.

Most of us require a good quality sleep of about seven to eight hours, external to work properly each night.

But remember that most people can work well after one or two disturbed sleep.

Although you can go a little more than normal, you will probably recover.

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