cope

There’s also a handy hack you should try – and it involves socks

The British Red Cross has highlighted something many of us already know: “it can be difficult to sleep in a heatwave”.

However, what fewer people realise is that the amount of sleep you get can influence how your body copes with the heat – and we’re not just talking about your mood.

It explains: “If it’s too hot or too cold, your internal body temperature may be affected, disrupting your ability to fall asleep and stay asleep. This is important as getting good-quality sleep during a heatwave helps your body recover, stay cool, and maintain overall physical and mental health.

For people in vulnerable groups, getting sufficient rest is especially important. Good-quality rest can help support the immune system, improve energy levels, promote heart health, and help the body manage the additional strain caused by extreme heat.

How can I sleep during a heatwave?

Discussing how to sleep during a heatwave and periods of high temperatures, it is important to aim for the recommended seven to nine hours of sleep each night. With temperatures expected to rise across the UK this week, this is a timely reminder of the importance of prioritising rest during hot weather.

It explains: “According to the NHS, an adult usually needs between seven to nine hours sleep a night. However, this will change depending on age, health and personal circumstances. Teenagers, children and babies need more sleep than others.”

In fact, a lack of sleep, even for one night, can impact your health and may negatively affect your:

• immune system
• alertness and reaction times
• attention
• cognitive ability
• mood changes and irritability
• anxiety and depression
• quality of life and social activity

The NHS notes that there are signs and symptoms of sleep problems you should keep an eye out for.

You may:

• find it difficult to fall asleep
• lie awake for long periods at night
• wake up several times during the night
• wake up early and be unable to get back to sleep
• feel down or have a lower mood
• have difficulty concentrating
• be more irritable than usual

It adds: “Longer-term sleep problems can affect our relationships and social life, and leave us feeling tired all the time, eating more and not able to do daily tasks.”

If you regularly struggle to sleep and find it difficult to get at least seven hours of rest, consider speaking to your GP. This is particularly important if poor sleep is starting to affect your daily life and wellbeing.

Did you know that cooling your feet may help you feel cooler overall? The Red Cross suggests placing a pair of socks in the fridge during the day and putting them on before bed to create a refreshing cooling effect as you wind down for the night.

You can read more about how to stay cool and sleep during a heatwave here.

Stephanie says she has also started sprinkling her seven-year-old daughter’s bed sheet with water and putting it in the freezer for about half an hour before bedtime – long enough for it to be cool for falling asleep on, but not long enough for it to actually freeze.

Gordon Cooper, 73, from High Wycombe, told BBC Your Voice that he hangs a wet bath towel in his bedroom and places his fan nearby to help cool down the room.

Others have been changing where they sleep to escape the stifling heat.

During the last heatwave, Anabelle Holschuh, 30, found it so hard to sleep in her attic bedroom that she picked up a blanket and cushion and slept on the floor in the hallway.

This time round, Anabelle, who lives in London, is sleeping on her living room sofa, which is north-facing and in a room with tall ceilings and an electric fan. “Last night I slept fairly well on the sofa, so no need to wander further downstairs to the hallway,” she says.

PERRIE Edwards has laid bare her former heartache over her “hellish” split with boyband singer Zayn Malik.

The Little Mix alum, who started dating the One Direction star in 2012, told of her “breakdowns” following their break-up in 2015.

The pair became engaged prior to calling time on their relationship, yet things ended badly, with Perrie, 32, claiming that Zayn broke up with her via text.

Rumours were also rife that he cheated on the Black Magic singer and the popstar, who now is a mum of two and set to wed fiance Alex Oxlade-Chamberlain, has again hinted at infidelity and “overlap” in a new chat on podcast Great Company.

She bravely re-visited her “hellish” heartache in the chat with Made in Chelsea alum Jamie Laing and said of her split with Zayn: “When you go through heartbreak, it is hellish.

“It’s the worst thing in the world. You can’t eat. You can’t sleep. You feel horrendous.

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“You feel abandoned and you don’t feel good enough and you feel like you’ve been left for something better or whatever it is.

“And then what makes it even worse is, I felt like the world was then looking at me, laughing at me.

‘Not my fans, my fans were like, ‘we love you, we’ll fight your corner no matter what.’ But I felt embarrassed. I felt horrified. It was awful”.

The Shout Out To My Ex hitmaker then told Jamie she didn’t stay sane in the aftermath of the split and had “serious breakdowns”.

She added: “It wasn’t just the heartbreak I was dealing with.

“I was dealing with everybody looking at me and I felt ridiculed. I just couldn’t cope with it.

“I hated it. I was breaking down in performances, which isn’t like me at all. I was breaking down. I was crying constantly. I think I was depressed.

“And I know it sounds ridiculous, but I think it was this plus, this plus, this and everything on top.

“I had to be there for the girls. I had to be switched on. I had to power through for Little Mix, but I also just wanted to be left the f**k alone. But I also was getting followed every two seconds and asked about it 24/7”.

In the lengthy chat she hinted at an “overlap” between Zayn and another of his lovers and admitted she “needed to be careful” how to phrase it.

She then referenced his music video for his debut solo single Pillowtalk, which featured supermodel Gigi Hadid, who would go on to be his girlfriend and the mother of his child.

Perrie said: “I need to be careful how I say this, but there was, let’s just say there was a bit of a… I’m just going to say it.

“So there was a bit of an overlap.

“I think when you’re moving on with somebody else you always get on better.

“When you’re the one left behind, that’s when it’s hard because it’s like, ‘Oh s**t, they’ve left me for someone more beautiful than me, someone better than me.’

‘Whatever it is, that’s how it felt at the time.

“And then you have a song that they’ve written about you, but then someone else is in the video.”

The Sun has gone to Zayn’s rep for comment.

Thankfully, Perrie’s love life is now firmly on the up.

The singer and footballer fiance Alex, both 32, announced their engagement four years ago and share children Axel, four, and Alanis, who was born in January.

Zayn and Gigi dated in 2015 and had an on-off relationship until 2021.

They share daughter Khai, who was born in 2020.