Many of us spend most of the year longing for warm summer days, and with the predicted heatwave to hit this weekend, Brits across the UK are rejoicing in preparation. However, when it comes to sleep, the hotter months can mean restless nights. 

The heat and humidity during a hot spell can leave you tossing and turning in bed, as the sweltering temperatures make it too uncomfortable to relax and drift off to sleep.

If you struggle sleeping in the heatwave, try not to worry as this can just exacerbate the problem. Instead, try these top 10 tips from Kalms Night to get a good night’s sleep and #wakeupready for the day ahead:

  1. Keep blinds, shutters and curtains closed. A room that has been drenched in sunlight all day can become an oven during the summertime. Blocking out the sunshine and heat results in a cooler atmosphere when it’s time for bed
  1. Put on a fan and open a window. Try popping a bowl of ice cubes in front of a fan – it will pick up the cold moisture as the ice melts, and circulate that instead. The cool air will leave you feeling less agitated, and make it easier to drop off
  1. Invest in ear plugs if you’re worried about outdoor noise disturbing you
  1. Chill your bedding. When temperatures soar, try popping your sheets and pillowcases into bags and putting them in a fridge before bedtime
  1. Take a cool shower before bed. But not too cool; a really cold shower can have the adverse effect, and actually leave you feeling more awake
  1. Exercise during the day. The light evenings and warm weather leave you with no excuse to miss that evening run or bike ride. Tire yourself out more during the day, and you’ll sleep better at night
  1. Don’t eat dinner too close to slumber-time. Eating a large meal right before bedtime kicks your metabolic system into digesting calories – and expended energy raises your core body temperature. Aim to leave at least two hours between eating and sleeping
  1. Choose cotton – make sure your pyjamas and bed linen are made from cotton, a lightweight and breathable fabric which promotes air flow 
  1. Sip water. Have a glass of iced water nearby to sip on as needed – don’t drink a full glass just before bed though as this can lead to multiple loo trips throughout the night. 
  1.  Try a traditional herbal remedy. Valerian root extract has been used for centuries as a trusted sleep aid due to its herbal sedative effect. This soothing ingredient can be found in Kalms Night tablets (, used to relieve sleeplessness. Drift off to sleep peacefully and #wakeupready to face the day. Unlike some sleep remedies, Kalms Night won’t leave you feeling drowsy the next day.

Dr Nerina Ramlakhan, Physiologist, Sleep expert with over 25 years’ experience and author of ‘Tired but Wired’ says:

“Creating a sleep-care routine that aligns with your lifestyle and makes you feel relaxed, gives you the best chance of achieving a deep and restorative night’s sleep, and waking up feeling reenergised.

“For centuries, valerian root has been commonly used for its sleep-inducing properties. It works by promoting calmness and reducing stress, a common trigger for sleep disturbances. Herbal remedies, such as Kalms Night, offer a safe over-the-counter solution to support a restful night’s sleep with less chance of waking in the night.”

Kalms Night One-A-Night is a traditional herbal remedy used to promote a refreshing and restful night’s sleep. Thanks to its valerian root extract, Kalms Night One-A-Night helps to induce calmness and relaxation, without causing drowsiness the next day. 

Wake up ready thanks to Kalms Night One-A-Night. Available to buy instore and online at supermarkets and pharmacies nationwide and online retailers such as Amazon or directly from

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