UK hot weather: Met Office expert explains how to sleep through 'tropical nights'

Brits bask in bliss as the mercury soars to a sizzling 32.2C, crowning it the hottest day of the year thus far!

And there's more heat on the horizon, with temperatures set to climb even higher - ensuring toasty days and sweltering nights ahead. Met Office deputy chief meteorologist Dan Holley forecasts this heatwave is just warming up, with Saturday poised to hit scorching highs of 30C in certain eastern parts.

According to Mr Holley, humidity will hang heavy in the air, and Brits should brace for "tropical nights" come weekend, which could make sleeping rather sticky.

Dan Holley has hinted: "The nights will also be quite warm, with the possibility of temperatures not falling below 20C in some areas, making it hard to sleep. This is what we term a 'tropical night'."

For those struggling to snooze in these sultry conditions, fear not, there are tricks to transform your bedtime into a breezy affair, reports the Mirror.

Keep bedrooms cool

Firstly, keep your sleeping quarters cool. Creating a serene sanctuary for slumber is crucial to catch those Z's.

To beat the bedroom bake, try blocking out the sun with curtains during daylight hours to keep room temperatures balanced.

Open windows at dusk can usher in cooler evening air if a gentle breeze blesses the night. But when the heat refuses to let up, flipping on a fan could be your ticket to chillville.

Don't forget to switch up your bedding

As the mercury rises, consider revamping your bedding by choosing cotton and other natural fibres. Ditch polyester as it retains heat and can make you uncomfortably sticky if you perspire.

Light hues are also preferable for better air circulation through the fabric.

Molly Freshwater, co-Founder of Secret Linen Store, recommends: "Consider bed linen made from natural fibres such as 100% cotton or linen, rather than synthetic poly-cotton blends. Linen is the only fabric that becomes stronger when wet. Unlike cotton, it can absorb a fair amount of moisture without feeling damp on your skin, so it's a great fabric for bedding during warm summer nights."

Maintain your regular routine

The warmth might tempt you to alter your daily habits but aim to preserve your routine, including your usual bedtime and mealtimes. Sudden changes can lead to sleep disruption.

Hydration is key

It's always essential to stay hydrated, and even more so in hot conditions to fend off dehydration. Make sure you drink water consistently throughout the day and don't head to bed feeling parched.

You can also keep a glass of cold water at your bedside to quench any night-time thirst.

Avoid cold showers right before bedtime

While a cold shower during the day might invigorate you and combat the heat, taking one at night could be counterproductive. This is due to the fact that a cold shower will lower your overall skin temperature - but not your core body temperature.

On the other hand, a tepid shower could be more beneficial as warmer water can help to heat the skin - and in turn, this tricks the body into trying to cool itself down. Applying cold flannels to your wrists and neck can also be helpful.

Avoid evening alcohol

You might be tempted to indulge in more alcohol than usual when the weather is pleasant, particularly if you're enjoying a picnic or a barbecue with mates. However, bear in mind that overindulgence - especially in the evening - can actually lead to poor quality sleep.If you do consume alcohol, try to do so in regular amounts - and not just before bedtime.

Limit caffeine intake

You should also steer clear of caffeinated beverages later in the day as they may prompt your body to lose fluids, risking dehydration. A good alternative to opt for are refreshing drinks, such as fruit juices, especially those freshly made.