This month’s high humidity has left many people hot, sweaty and unable to sleep.

On Newstalk Breakfast this morning Sleep Technologist Deirdre McSwiney offered up her top tips staying cool and getting a good night’s kip through the summer.

“First of all, don’t get too fussed about it,” she said. “This is only a temporary thing for God’s sake – think back to those December nights when it took a long time to fall asleep because you were so chilly.

“So, the first thing to aim for is a cool bedroom. One of the things I always encourage people to do is to keep their curtains closed, even during the daytime while they are out at work or working in the other room.

“Then, open the windows in the evening time to let a change of air come in and then the air will be cooler in the evening.”

Booze

Ms McSwiney said cutting out the booze can help – even if a cold beer sounds perfect in the early evening heat.

“Have your normal dinner in the evening but don’t be tempted to be munching through the evening or eating later,” she said. “Hot spicy foods will work against you in that sense.

“The other is to watch alcohol intake. A couple of cool beers or a glass lovely chilled frizzante is lovely to imagine but it is not great for sleep – it will fragment your sleep further.”

She said it is essential to stay hydrated.

“It is important that we continue to drink water, even during the night,” she said. “People say to me, ‘but, but, but doesn’t that disturb my sleep because I might have to get up to go to the bathroom more often’ – but you are losing more fluids in hotter temperatures so you need to replace that.

Light sheets

She said lighter clothes – for both your bed and yourself – can make all the difference.

“Forget the duvets; just sleep in sheets,” she said.

“Also, sleep in something that is cotton-based as well yourself – either cool pyjamas or a nice night dress or, if it is appropriate, sleep with nothing on.”

You can listen back here: