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Summer heatwaves are on the way, with temperatures predicted to jump into the mid-twenties this weekend and beyond. As lovely as this sounds though, as many of us have experienced year after year, sleeping in the heat can be challenging. So, why is sleeping harder when it’s hot? “Our bodies need to cool down in order to sleep” explains Theresa Schnorbach, psychologist and Emma sleep scientist. “As everyone’s bodies are acclimatised to different environments, there’s no hard and fast rule as to what temperature your bedroom should be, but it is recommended that your sleep environment be comfortably cool – usually this means between 15.5-19°C. If we are too warm, our core temperature is unable to drop, making it more difficult to fall asleep and causing sleep disturbances,” Schnorbach adds. So, how can you boost your sleep quality during summer heatwaves? 1. Ventilate wisely “Firstly, you should look to keep windows and curtains closed during the day to help keep your bedroom cool,” suggests Schnorbach. “During the night, you can open your windows and curtains to allow a fresh breeze in. A fan can also help to keep cool air circulating throughout the night, and the white noise produced by this can also have the added benefit of helping you to drift off.” Of course, only leave windows open if it’s safe and secure to do so. If that’s not an option, vents and fans may be your best friend for summer slumber! 2. Change your bedding if necessary “It’s also worth thinking about your mattress and bedding materials in warmer weather. Mattresses with open coil systems, for example, can allow air to circulate throughout,” says Schnorbach. “If you’re not looking to replace your whole mattress, a mattress topper can be a great alternative. When made from the right material, mattress toppers can keep you fresh and cool throughout the night by providing another breathable layer on top of your mattress, helping to regulate your body’s temperature and give you a comfortable sleep.” 3. Consider your pulse points It can be extremely frustrating when you’re tossing and turning due to over-heating. There may be additional steps you can take to boost that cool-down effect. “Utilise your body’s pulse points – areas where your blood flows closest to the surface of your skin, such as your wrists or the sides of your neck. Wrap an ice pack in a cloth or a towel – never apply ice directly to your skin – hold it against these pulse points to help you quickly cool off,” Schnorbach suggests. “Similarly, you can also use a hot-water bottle filled with cold water, a cool, damp flannel, or try splashing cold water on these pulse points. Your body’s blood vessels will react to the cool sensation and instantly bring your core temperature down. However, avoid your feet and hands, as this can prevent you from falling asleep.” 4. Take a lukewarm shower “While a freezing cold shower before bed may be what you’re craving to help beat the heat, I suggest opting for one that is lukewarm instead,” adds Schnorbach. “A shower that is too cold will actually cause the body to warm up again to re-balance the body temperature.” 5. Go nude or wear cotton “If you’re someone that can’t sleep without some kind of clothing on, wearing pyjamas of natural cotton is your best bet, as the material actually helps your skin breathe while absorbing your sweat during the night,” Schnorbach explains. 6. Munch on sleep-supporting fruits “A summer fruit that’s usually plentiful in the warmer months, cherries help to increase melatonin – a hormone that helps in promoting sleep. By producing more melatonin, your body can help better regulate its internal clock and you can doze off more easily at night,” Schnorbach explains. “Bananas are another fruit that can also help aid sleep. Bananas have high levels of magnesium and potassium, which can help to increase your sleep duration and promote relaxation.” 7. Have a cuddle And Schnorbach’s final tip? Have a snuggle. She says: “While it may feel counterintuitive, a cuddle before bed can help in reducing your core temperature by encouraging your blood vessels to dilate, thus losing excessive body heat.”

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Brighton and Hove Albion were taught a harsh lesson on their Europa League debut as Greek champions AEK Athens ran out 3-2 winners after a pulsating encounter at the Amex Stadium. Substitute Ezequiel Ponce struck the winner on the counter attack six minutes from the end of normal time as Roberto De Zerbi’s side failed to heed the signs after falling behind twice previously in the first half. Joao Pedro equalised from the penalty spot in the first period then again in the second, both times after VAR had intervened in Brighton’s favour. The hosts had the better of the play but they lacked the clinical edge of AEK, who scored with two excellent finishes from set-pieces. The first goal was a superb header from Djibril Sidibe, followed by a sliding finish from Mijat Gacinovic as Brighton were undone by nerves and their own naivety. The opening goal came after 11 minutes and was against the early run of the play. AEK’s first attack saw them win a corner on the left after a low cross was turned behind. As the ball was whipped in, no one had picked up the lurking Sidibe who with a late dash into the box caught Brighton out with a superb 15-yard diving header that whistled past Jason Steele. De Zerbi’s side had been badly caught out, and seconds later it could have been two. Levi Garcia, who would torment Brighton in the first period with pace and clever movement, raced beyond the defence and went through on goal, but Garcia’s tame finish was too close to Steele. Garcia wasted another glorious chance to double the lead from an almost identical position, this time slipping his effort just beyond the far post. Pedro nodded wide from a free header inside the six-yard box as Brighton finally put together an attack to concern the AEK defence, but within a minute he had made amends for his profligacy. When defender Ehsan Hajsafi dangled a leg as Pedro looked to cut inside to shoot the referee initially booked the striker for diving. But after a pitchside VAR review the booking was rescinded, Pedro stepped up and coolly rolled his penalty beyond Cican Stankovic to score Brighton’s first European goal. At that stage it appeared that they had had their reprieve for the way they had left themselves vulnerable to AEK’s threat, but five minutes before the break there was another fine delivery from a set-piece and another critical lapse in concentration. Brighton held a high line on the edge of their own box as a free-kick was whipped in from 40 yards out, but as blue shirts charged back towards their own goal none could prevent Gacinovic from sliding to get a foot on the ball to turn it beyond Steele. There was still time for Jan-Paul Van Hecke to deny Orbelin Pineda what would have been a deserved third for AEK on the stroke of half-time. There was relief then around the Amex when the referee was directed pitch-side for another VAR review after Pedro’s tumble inside the box under Damian Szymanski’s challenge had at first been waved on. As in the first half, the decision was overturned, and Pedro got to his feet to replicate his earlier composed finish to draw Brighton level again. De Zerbi was booked for remonstrating too forcefully on the touchline, before Pedro was handed the chance to seal his hat-trick and an opening night win when he spring the offside trap and went one-on-one with Stankovic. This time the goalkeeper got the better of their duel. Then came AEK’s final sting. A raking ball from the back was nodded out wide by Ponce to Niclas Eliasson, who returned the ball to his fellow substitute. Although Steele blocked Ponce’s shot, the rebound ricocheted off the Argentinian and into the net for the winner. Read More Abdallah Sima fires Rangers to victory in Europa League clash with Real Betis West Ham storm past minnows Backa Topola after early scare in Europa League Liverpool produce another comeback win to beat LASK in Europa League Rangers vs Real Betis LIVE: Latest Europa League updates LASK vs Liverpool LIVE: Latest Europa League updates Jurgen Klopp: Liverpool better prepared for Europa League now than in 2016

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