icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

5 Tips For Getting A Good Night Sleep In The Heat

15th June 2023

15th June 2023

By Beth Shelper

Ah yes, the annual heatwave in the United Kingdom is upon us, with some serious vigour. If you're anything like us, you might be having trouble sleeping at night in this heat.

Whilst the heat and sun are welcomed with open arms at the weekends and in the day times when we have time to enjoy it, during working hours, and particularly at night – it’s safe to say that many of us would opt to do without the tossing, turning and sweating that comes with getting a good night's sleep in a heatwave.

We’ve all been there. Tossing and turning, positioning as many fans as possible to face the bed, flipping your pillow every five mins… but how can we deal with it? It seems this heat just isn’t going away.

How can I sleep in hot weather?

When it comes to getting a good night's sleep – not just in the heat, as humans we require a couple of conditions. Nothing too crazy, a quiet room, dark surroundings, minimal distractions and a cool 20-degree temperature, or there abouts. Unfortunately, not many of the population are blessed with an air conditioning unit, and the supermarket fan stocks are flying off the shelves.

But, never fear. The Innermost team are here with our top tips to getting a good night sleep in a heatwave, so you can kiss those sleepless nights goodbye ASAP.

1. Plan ahead of time

Planning is key. You know what they say, fail to prepare, prepare to fail.

Before you head out for the day, there are a few things you can do to set yourself up for a cool welcoming when you get back.

Firstly, make sure you’re doing everything you can to keep your room cool. Keep your curtains drawn (and if it's seriously hot and still, your windows closed), and set your fan on a timer – you can do this with a plug extension (top tip). Set your fan to come on just before you get home so that you aren’t wasting electricity all throughout the day, but can still feel the benefit when you just get back from work. Bliss.

Next, it’s time to head down to the kitchen. Grab an ice pack and throw it in the freezer or freeze some water in your hot water bottle if you have one… it makes a great icy pillow. If you’re into your skincare, grab an eye or sheet mask and pop them in the fridge.

2. Sleep alone

If you’re someone that shares a bed with your significant other, or maybe your young child – this one could be a little tricky, but it’s a great way to keep the heat down. Unfortunately, sharing a bed with someone else can make a warm night feel like you’re trying to sleep in the desert. Not ideal.

Whilst in the winter, we all appreciate the body heat of someone else in the colder nights, during the summer (and particularly a heat wave), adding someone else’s body heat to the mix is sure to make getting that cool night sleep a little trickier… to say the least.

So, if you can, opt to sleep alone until temperatures get a little cooler. You can starfish then, too. Win win.

3. Ditch the duvet

Some people, even during the hottest of nights, just love a duvet. And we get it. It’s comfy. It’s relaxing.

But this is counter intuitive, you’re just trapping in that heat that you’re so desperately trying to escape. Ditch the duvet, wear cotton clothing (or none at all, if you’re down for that) and opt for a thin sheet to keep things as cool as possible.

4. Stay cool and keep hydrated

Soaring hot temperatures are a one way ticket to dehydration if you aren’t staying on top of your hydration properly. Always have a drink with you (water, preferably) and avoid caffeine if you can. This will ensure your body is properly fuelled to deal with the heat, and keeps your body temperature cool through the day.

Have a cool bottle of water by your bedside too, for that 2am sweaty wake up call. You’ll thank yourself for it.

5. Avoid napping

Now, if you’ve had a particularly bad night sleep the night before, tossing and turning in the heat – a nap in the sun might seem tempting. Resist!

Try and keep your sleeping routine as normal as possible, so that when you get into bed, your body knows it’s time to sleep. It’s all about giving yourself as much chance as possible as falling asleep ASAP, setting yourself up for those necessary 8 hours.

Tips and Tricks

We’re sure that the office and your group chats are bustling with nifty tips and tricks for keeping you cool. From placing a cool flannel on your forehead to rinsing your wrists, there are plenty of tricks being thrown about at the moment.

We’ve done our research, asked around and even tested some techniques, and these are our favourites…

  • Chill your socks

At first, we were a bit sceptical too… but really, try it. A couple hours before you hit the hay, pop a pair of socks in the freezer. You can pop these on during the night for a cooling sensation – and it’s a great way to keep your body temp down. If a little weird.

  • Place a frozen water bottle in front of your fan

Ever notice how your fan seems to just be oscillating all the hot air around your room? Us too. Position an icy water bottle in front of your fan, sit back and enjoy the cold breeze.

Summary

Let’s face it – sleeping in the heat is no easy feat. But tonight, test out some of our tips for sleeping in a heatwave, and we’re sure that you’ll get a little bit more relief. If you're still struggling to relax at night, why not check out The Relax Capsules? Formulated with natural research-backed ingredients to promote relaxation, these nootropics are sure to help you get that great night sleep.

Hang in there people – the end is in sight! 

Product Spotlight

Need Expert Advice?

Other Insights

Gut Health Tests
Let's talk about gut health tests – you know, those trendy kits that promise to analyze the bacteria in your gut and give you ALL the answers. Seems like everywhere you turn these days, someone's pushing them on you, asking you to mail off your poo for a pricey test. I teamed up with one of Innermost's resident nutritionists, Sophie Gastman, to dig into the truth behind these tests First things first, what are gut health tests? Essentially, they’re marketed as a way to assess the balance of bacteria in your gut. All you have to do is collect a stool sample, ship it off, and wait for your results to roll in. Companies who offer these tests will most likely offer to sell you a ‘'personalised’' probiotic or prebiotic based on your results, along with some ‘'personalised'’ (but what definitely looks like generic) dietary and lifestyle recommendations. It all sounds simple enough, but here's where things get murky. Sophie has been looking into the validity of these tests, and she’s a bit skeptical.  "HERE'S WHY" Accuracy: These tests only give you a snapshot of your gut microbiome at one point in time. Your gut bacteria can change in as little as 24 hours based on what you eat and how you live, so by the time you get your results, they might already be outdated. Plus, different methods to study the same samples can also give wildly different results. So, if you sent your sample off to two different companies, one might say you have a lot of one type of bacteria, while the other says it’s barely there. Lack of Evidence: Despite years of research, we're still in the dark about which gut microbes are linked to specific health outcomes. So, any test claiming to have all the answers is just too good to be true. For example, scientific studies suggest that knowing what’s in your gut might not actually help with understanding or treating diseases like IBS. Lack of Actionable Insights: Even if these tests could accurately assess your gut, the recommendations they provide are often based on shaky science. Plus, they're so complex that even the experts struggle to make sense of them. Lack of Knowledge: Let's face it, most of us aren't microbiologists. So when these tests dump a ton of complicated info in our laps, it's more likely to leave us scratching our heads than feeling empowered. To make matters worse, these tests can cost a lot of money. We think rather than blowing your hard-earned cash on a gut health test, why not focus on some tried-and-true strategies to support your gut? Cue Sophie with her top six tips to better gut health Diet: Fill your plate with a rainbow of fruits, veggies, whole grains, and legumes to keep your gut happy. Aim for 30 plant points a week (a point for every new plant you eat) - this number seems to be the sweet spot for making the most difference to your gut health. Chill: Stress can wreak havoc on your gut, so find ways to unwind, whether it's through meditation, exercise, or just shooting the breeze with a friend. Hydrate: Keep the water flowing to keep things moving smoothly in your digestive system. Sleep: A good night's sleep does wonders for your gut, so aim for 7-9 hours of shut-eye each night. Ferment: Add some fermented foods like yogurt, kimchi, and sauerkraut to your diet for a boost of gut-friendly probiotics. Supplement: Innermost's The Digest Capsules contain prebiotics and probiotics to keep your gut bacteria thriving, along with digestive enzymes and ginger. Combine them with all the points mentioned above to help your gut bacteria thrive. So there you have it – supporting your gut health doesn't have to be complicated or break the bank. Just focus on the basics and make some small lifestyle tweaks, and you’ll be well on your way to a healthier gut for a fraction of the price, and without the need to mail your poo off to some complete stranger. Read more
The Real Deal on Continuous Glucose Monitors (CGMs)
Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. "The Reality Check" While CGMs sound amazing, there are some serious caveats: Cost: These devices aren’t cheap, and if you’re not diabetic, insurance probably won’t cover them. Lack of Clinical Guidelines: No clear or established guidelines exist for non-diabetics using CGMs, which can lead to confusion and misinterpretation. Psychological Impact: Constant monitoring can make you anxious and might lead to obsessive behaviors and excessive self-monitoring. Overemphasis on Glucose Levels: Fixating on glucose can distract from other important health factors like overall nutrition, fitness, and mental well-being. Potential for Misuse: Misreading the data can lead to unhealthy eating habits or extreme diets based on short-term glucose responses. Limited Proven Benefits: The clinical benefits of CGMs are still being studied, with research currently indicating that there isn’t enough evidence to support significant health benefits.  "What Can You Do?" Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more