Pharmacist's freezer method to help you sleep during UK heat this week

With the mercury soaring into the 20Cs and Britons basking in the sun, a night of tossing and turning in balmy bedrooms looms large.

But an unusual method from Superdrug's Pharmacy Superintendent, Niamh McMillan, could help you drift off in the heat.

Quench your thirst

Niamh said: "It may seem like obvious advice to give, but stay hydrated. Even if you're not thirsty it is important to drink plenty of water as hot weather causes you to sweat, and it's vital to replenish the lost fluids or you'll overheat. Have a water bottle within reach as you go about your day to avoid dehydration.

"Try to avoid drinks such as alcohol, sugary drinks, coffee or other caffeinated beverages during a heatwave, as they can dehydrate you.

"Alcohol can reduce the amount of sweat we produce, therefore making it harder for the body to cool down, which can cause your body temperature to rise to extremely dangerous levels."

Opt for breezy attire

Niamh advised: "Choose lightweight, loose-fitting clothing and pyjamas, as these will help you feel cool and comfortable. Tight clothes trap heat, making you feel even hotter."

Seek shade

Niamh advised on how to stay cool during the searing temperatures: "The sun is at its highest point at approximately noon and this is when the sun's radiation is at its strongest. If you are outside, find shade to avoid direct sunlight or avoid plans during this time. Always apply a high factor sunscreen- even when in the shade, it's important to have SPF on your skin."

Keep your sleeping space cool

She also offered tips to keep your sleeping area comfortable in the sweltering heat: "Prepare your bedroom by keeping the curtains closed all day to prevent sunlight streaming through and warming the room. Blackout blinds can also help keep rooms cool in the Summer. Pack away thick bedding and instead opt for light, breathable sheets such as cotton.

"A quick, cool shower before bedtime can help lower your body temperature. Use a bedside fan to circulate the air around your room as you sleep."

She provided an ingenious tip for bedtime comfort: "Try putting pillowcases in the freezer and then fitting them on your pillows just before bed. Or fill your hot water bottle with cold water and freeze for 20 minutes, to help keep your bed cool."

Be aware of heat stroke

Niamh highlighted the importance of recognising heat stroke symptoms: "In addition to these tips, it's crucial to be aware of heat stroke symptoms, especially during a heatwave. Heat stroke can occur when the body overheats and is unable to cool down."

She detailed the warning signs to watch out for: "Symptoms include a high body temperature (above 39.4C), hot, red, dry or damp skin, a rapid pulse, headache, dizziness, nausea, confusion and in some cases, unconsciousness.

"If you are experiencing these symptoms, move to a cooler place, apply a cool, wet cloth to the body and seek medical attention quickly. Staying informed about heat stroke can help you respond quickly and effectively, safeguarding your wellbeing during extreme heat."

Superdrug has a team of nurses and pharmacists who can provide advice on sun safety and Superdrug Health Clinics offer a variety of travel services to ensure your protection when travelling overseas.