Keeping your fan on at night can have its disadvantages (Picture: Getty Images)
You might have noticed that it’s pretty warm at the moment, with the UK experiencing a September heatwave which has given us some of the hottest temperatures of the year.
With the mercury soaring past the 30C mark for the past week – and more to come – it’s no wonder many of us are finding it hard to sleep at the moment, with some pretty warm nights following the balmy days.
On that basis it might be tempting to leave an electric or other type of fan on overnight in a bid to keep cool – but it turns out you could be doing more harm than good by doing so.
Just why could using a fan at night be harmful to your health, and how can you cool down and sleep well instead?
Why you shouldn’t use an electric fan at night
Martin Seeley, the CEO and sleep expert at MattressNextDay, has highlighted some significant concerns with keeping a fan on all night:
Allergens and asthma
‘Electric fans circulate air in the room, but they also stir up dust mites, spores, pollen, and other allergens.’ Mr Seeley points out.
‘This can lead to symptoms such as excessive sneezing, watery eyes, runny nose, itchy throats, and breathing difficulties. Regularly cleaning the fan blades or considering an air-purifying fan can help alleviate allergies.’
Congestion
If you use an electric fan for too long it can dry out the air around you – meaning the body needs to produce more mucus to stay hydrated, leading to a stuffy nose, sinus headache or other discomfort.
‘Staying well-hydrated by drinking at least two litres of water throughout the day can help combat this issue,’ Mr Seeley explains.
Dry eyes can be a problem if the fan is on (Picture: Getty Images)
Dry Eyes and Irritation
This can also be a problem if the air around you has dried out – this can cause dry and irritated eyes, which could be a particular problem if you wear contact lenses.
A rotating electric heater with a cool air blow setting will allow for better air circulation in this instance.
Muscle pain
Having your fan on all night can even cause muscles to tense and cramp as a result of the cool air being blown on to pre-existing pains.
How to keep cool at night in a heatwave
Thankfully there are several other methods of staying cool at night without having to reach for the electric fan. Consider trying one of these:
Put your pillowcase or hot water bottle in the freezer
‘If you struggle to cool down at night, fill your hot water bottle with cold water and put it in the freezer an hour before going to bed,’ Mr Seeley suggests.
‘Or, if you don’t own a hot water bottle, put your pillowcase in the freezer for 15 minutes before you plan on hitting the hay.’
Run your wrists under cold water when you brush your teeth
When brushing your teeth before bed, running your wrists underneath the cold tap is also a good idea, as it will quickly cool your body down.
A hot water bottle can be a surprising tool to help you keep cool (Picture: Getty Images)
Keep your bedroom’s blinds and curtains shut all day
‘Naturally, the sun tends to be the hottest throughout the day so a top tip is to keep your blinds and curtains shut throughout the day, to prevent the sun from coming in,’ Mr Seeley says.
‘This should keep your bedroom cooler at night-time when it’s time to fall asleep.
Expose yourself to as much daylight as possible throughout the day
While it’s a good plan to keep your bedroom away from the light, you should personally try and spend as much time outside throughout the day, since light plays a big part in regulating your body clock.
‘Throughout the day, you should expose yourself to as much light as possible to bring on the feeling of alertness, however, as the day goes on, you should close your curtains to block out the light at night and instead use ambient lamps,’ explains Mr Seeley.
‘By the time you get to bed, your bedroom should be virtually black, so your brain knows that it’s bedtime. If your blind or curtain situation doesn’t allow this, keep an eye mask near your bed to block the light out.’
Drink at least two litres of water throughout the day
Keeping hydrated will boost your energy and your metabolism – while even mild dehydration can make you sleepy and tired.
Stay hydrated (Picture: Getty Images/MILATAS)
Watch your alcohol intake before bed
‘A beer garden after work with friends is a lot of people’s favourite summer evening pastime, but if you want to sleep well too, stop drinking alcohol at least three hours before you intend to sleep,’ Mr Seeley says.
‘Alcohol has sedative properties, so you might think it’ll help you get to sleep, but the quality of your sleep will be much lower, causing you to feel groggy in the morning.’
Switch to a lighter-coloured duvet
Mr Seeley says: ‘You should switch your duvet cover to know that it is not only lighter in colour but in a lighter material to regulate your body temperature if you tend to sweat at night.
‘It’s important to choose this type of bedding during spring and summer as night sweats can disturb your sleep and significantly impact your mood. Also, remember to wash your bedding once a week in spring and summer to remove any build-up of bacteria if you are prone to sweating.’
A pale coloured duvet may help (Picture: Getty Images)
Move your bed to a different position
If you really can’t sleep, try moving your bed against the longest wall in your bedroom, as this can keep you away from sounds and shadows likely to happen during the hotter periods of the year.’
MORE : Map reveals hottest areas in UK this week as Brits swelter in 30C September heatwave
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There’s plenty of other ways to cool down.