STOCK up on barbecue supplies, get the paddling pool out and fill your freezer with ice cube trays - this week is set to be a hot one.

But while many of us might be hoping for warm weather during the day in July, this week the nights could also be record breaking too.

The Met Office is currently predicting Tuesday night will be the warmest of the week with temperatures likely to reach 23 degrees at midnight.

For those who struggle to sleep through hot, stuffy nights, a medical expert at Instant eCare has been sharing their top tips for keeping cool at night.

1. Have a cool shower just before you go to bed

This will reduce the temperature of your skin and leave you feeling cooler as you settle into bed.

Running your wrists under a cold tap for a few seconds is also a great way to cool your blood circulation instantly.

2. Avoid spicy food before bed

There might be any number of good reasons for this but when it's hot, big meals are a bad idea.

If you eat a heavy dish late at night, your body is more likely to stay awake longer as it tries to process it.

3. Keep your curtains closed during the day

This prevents the sunlight from entering and heating the room.

The optimum temperature for good sleep in your room should be 16 -18C.

4. Sleep in cotton pyjamas – or even cold wet socks or a damp t-shirt

The heat from your body will mean the water evaporates over the course of the night but you’ll certainly feel more refreshed as you drift off.

5. Avoid exercising just before bedtime

This will obviously increase your temperature. If you want to exercise, make sure you leave enough time for your body to cool down again before bed.

6. Remove winter bedding

Opt instead for lightweight, cotton blankets or ideally, sleep with just a sheet over you.

7. If all else fails, consider moving downstairs for the night

Hot air rises so it’s likely that a downstairs room will be a much cooler alternative to the bedroom.

Have you got any top tips for keeping cool at night? Share them in our comments section or by using the form below

What are your top tips for sleeping at night in the heat?

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