UK weather: Sleeping on a night like this isn’t easy – but don’t worry, we’ve got some tips on how to stay cool | UK News

Temperatures are soaring across the UK, with possible highs of 34C (93.2F) forecast in some parts of the country over the coming days.

After sweltering heat hit continental Europe in May, the UK has been experiencing temperatures higher than some Greek islands and Hawaii this week.

England recorded the hottest day of the year so far, with the Met Office predicting parts of the South East to record temperatures of more than 30C (86F) in June.

Weather live: Temperatures building to ‘crescendo’ after hottest day of year so far

The Met Office issued a Level 3 Heat Health Alert and an expert warned of a “rare climate change event”.

Here are some of the best ways to stay cool in the sweltering heat this week, advised by forecasters and authorities across Europe, including the NHS.

Stay hydrated

It may seem like an obvious one, but drinking plenty of water is often overlooked.

Cool down from the inside out by staying hydrated with plenty of liquids. It is recommended to drink between 1.5 and 2 litres per day.

Taking cool baths or showers will also help you keep cool, according to the NHS.

Avoid alcohol

Bad news for some, but forecasters advise against drinking alcohol in the intense heat, as well as teas and coffees, which act as diuretics and can cause dehydration.

Pyjamas in the freezer

During the day, place your pillowcase or pyjamas in the freezer. Take them out before going to bed. Hopefully they will cool you down and help you sleep better.

Throughout the day, wearing loose, cool clothing and a hat and sunglasses will also help.

And wearing lighter coloured clothes will keep you cooler.

…and flannels

Sticking a flannel in the freezer can be especially refreshing to place on your forehead as you lie in bed.

Turn on the fan

Fans can help your body regulate its internal temperature – and sticking a pan of ice cubes in front of it can make the circulating air even cooler.

If you haven’t got one handy, fill a hot water bottle with cold water instead.

Dump the duvet

Thin cotton sheets will absorb sweat and are more comfortable than duvets.

Your body temperature will begin falling during the night – so hopefully you won’t feel warm and uncomfortable for too long.

How to sleep better at night

It can be all too easy to start feeling annoyed and exasperated when you’re struggling to sleep.

The best thing to do is to try and distract yourself with a relaxing activity such as reading – and try going back to bed when you’re tired.

Avoid the temptation to go on your phone, as this activity can stimulate you.

Close windows

While it might seem counterintuitive, keeping windows closed and drawing the blinds during the peak heat will keep rooms cooler.

Open windows for ventilation when it is cooler outside.

Heat rises… so sleep on the lower floor

If your home has several floors, it might be worth sleeping downstairs. Spend more time in the coolest room in the house.

Plan ahead

If you are planning to spend time outside, plan your day to make sure you have plenty of food, water and any medications needed.

The NHS says that anyone vulnerable to the effects of heat should avoid the sun during the hottest part of the day, which is usually between 11am and 3pm.

Ensure you have suncream, even if you aren’t prone to burning. Apply at least SPF15 with UVA protection.

Keep pets shaded

Owners may worry about how to keep their pets cool.

For starters, don’t keep them in the car and when home, the Humane Society advises keeping pets in the shade or air-conditioned area.

Apply ice packs or cold towers to their head, neck and chest.

Try this tip from the Royal Navy

Royal Navy officers have been submerging their hands in cold water to cool down faster since the 1990s.

Research has shown colder water speeds up the rate of cooling – with core temperature reduced by around one degree for every 10 minutes of hand immersion in 15C water.

This technique has also been adopted by athletes who need to cool down rapidly when alternating between rest and movement.

Put ice on your pulse points

Applying ice to the wrists and side of the neck can help to lower body heat as the blood vessels in those areas are close to the skin’s surface.