Two weeks ago the United Kingdom experienced high temperatures with the heatwave soaring through Belgium, Germany Netherlands and Luxembourg. Areas like Cambridge in the UK experienced high temperatures of up to 38.1C. This was considered to be the hottest day in July ever on record. We are now in the first week of August and temperatures are in the mid twenties. Are we going to experience another heatwave before Autumn?

The warmest day in July was one to be remembered. The streets were flooded with some bare bodies. The nighttime was particularly difficult for little ones and the elderly.

Sleep experts say optimal bedroom temperature for sleeping should range between 16C to 21C. According to Dr Nerina Ramlakhan who is a sleep expert, your feet’s are supposed to be slightly cooler than your all other parts of your body. Speaking to The Independent, he said that “A good night’s sleep is important in order to process information throughout the day as well as to repair and re-balance the body physically and mentally”.

In order to get a well deserved sleep, it is necessary for us to know how to cool down when temperatures are high. This will help us avoid the following problems caused by heatwave:

• Dehydration
• Heat exhaustion
• Heatstroke
• Overheating which can worsen the situation of those who already have breathing or heart problems.

A heatwave can be a threat to anyone. However, the most vulnerable people to be affected include:

• Babies and kids
• Older people especially those above 75
• Those who have breathing or heart problems
• Those with mental health diseases – checkout these Habits Improve Your Mental Health
• Alcoholics and drug addicts
• Athletes or those who are physically active

How do you cool down during a heatwave?

First thing to never forget during a heatwave is drinking enough water. You also need to wear sunscreen. However, that’s not enough. You need to cool down also. Let’s share below some of the things we can do to stay cool during high temperatures. You can add yours in the comments section below.

See Also: 10 Fun Summer Activities for Parents and Kids

• Windows that are exposed to the sun should remain closed during the day and opened at night when temperatures have dropped.
• Put your bedding in a freezer or fridge for sometime before going to bed.
• Put a bowl of ice in front of your fan. Your room becomes cooler when the fan blows the ice.
• Move to a cooler room if it is available when going to bed.
• Put on light light and loose-fitting clothes made of cotton.
• Go for exercise in the mornings rather than evenings to avoid getting your body too hot.
• Put off all electrical devices in your room because they emit heat.
• Drink water regularly during the day and very little at night. Drinking a little at night will leave you hydrated and prevent you from disturbing your sleep to visit the toilet.
• Two bodies generate heat, so sleeping on separate beds will be better.You can put iced water in hot water bottles and place on various cooling points on your body like elbows, groins, knees, wrists, ankles and neck. You can also fill it with cool water and take it to bed.
• You can also run some of the cold water over your wrist. This will quickly cool down the rest of your body.
• Eat spicy food about three hours before going to bed. It makes you to sweat which makes your body cool down.
• Don’t eat too much protein as it can heat up your body by boosting your metabolic rate.

Don’t forget to seek medical when the heat is affecting your health or someone in your home. Babies should not be exposed under the sun. You can spend time with them outdoors, but under a shaded area.