Due to the high temperatures, many people find it difficult to get quality sleep.

But there are some things you can do to beat the heat.

Here are what they are:

Stick to a routine

The heat can encourage you to change your habits.

Don't do it, because it can disturb your sleep.

Try to stick to your usual bedtime and routine.

Do the things you usually do before bed.

Remember the basics

Take steps to ensure your bedroom is as cool as possible at night.

During the day, draw curtains or blinds and be sure to close the windows on the sunny side of your house so that hot air does not enter.

Open all windows before going to bed.

Use thin cover

Thin cotton sheets will absorb sweat.

However, no matter how hot it is in your bedroom, your body temperature will drop during the night.

This is why we sometimes wake up feeling cold.

Cool your socks off

The use of fans is recommended in hot weather, especially when humidity is high.

It stimulates the evaporation of sweat and makes it easier for your body to regulate its internal temperature.

If you don't have a fan, try filling the hot water bottle with ice cold liquid.

You can also chill the socks in the fridge and wear them.

Cooling your feet lowers the overall temperature of your skin and body.

Stay hydrated

Drink plenty of water throughout the day, but avoid drinking large amounts before bed.

You probably don't want to wake up thirsty, but you also don't want to go to the bathroom during the night.

Think about what you drink

Be careful with carbonated drinks.

Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more alert.

Also, avoid drinking too much alcohol.

Many people drink more when the weather is hot.

Alcohol may help us fall asleep, but it encourages early morning awakenings and poorer overall sleep quality.

Keep calm

If you have trouble falling asleep, get up and do something relaxing.

Try reading or writing.

Just be careful not to look at your phone or play video games – blue light makes us feel less sleepy and this activity is stimulating.

Go back to bed when you fall asleep.

Think about the children

They will sleep better when the room temperature is kept between 16 and 20 degrees.

You can put a thermometer where the child sleeps.