Is the Heat is Disrupting Your Sleep? Dr Wolfgang’s 4 Top Tips for the Heat

• Dr Wolfgang’s Top 4 Tips for the Heat
• • Drink plenty and preferably hot drinks
  • Keep surroundings as cool as possible
  • Make a personal body-cooler
  • Clothe lightly with wide, airy garments
• Introducing iüVitalizer: The Sustained Energy Supplement
• Try an iüVitalizer Cooler
• Remember, all of our supplements, including iüVitalizer, contain SoluSmart®
• References

With heatwaves becoming more frequent and intense, getting quality sleep can be a real challenge. Elevated night-time temperatures disrupt the body's natural cooling processes, leading to fragmented sleep, reduced deep sleep, and next-day fatigue. Fortunately, by understanding how the body regulates temperature during sleep and applying strategies backed by science, you can improve comfort and rest even in extreme heat. Below are practical, evidence-informed tips to help you stay cool and sleep better.

 

Dr Wolfgang’s Top 4 Tips for the Heat

1. Drink plenty and preferably hot drinks

In hot conditions, we tend to dehydrate through perspiration – which also aids in keeping us cool. It’s important to replenish these lost liquids by drinking water or other – preferably non sweetened – drinks.

In hot, dry conditions, hot drinks cool better than cooled/iced drinks(1).

This may be somewhat counter-intuitive, but desert people have long known this. If invited to a desert tent, you will be most certainly offered hot tea instead of an ice-cold soft drink.

Recommended: a light green tea or herbal teas with a squeeze of lemon.

2. Keep surroundings as cool as possible

Close shades or curtains on windows. Even if you are not exposed to direct sunlight, light entering through windows has a greenhouse effect and adds to temperatures inside. Use early morning hours to let in cooler, fresh air – then close windows and shades.

3. Make a personal body-cooler

An easy and effective way to stay cool is to soak a small towel in water, wring it damp and put it around your neck. The water evaporates and produces evaporation cooling, which in turn cools the blood that passes through the large veins in the neck. That can help to cool the entire body.

4. Clothe lightly with wide, airy garments

This is important to allow the body to shed-off excess heat by perspiration and conduction. A light breeze directly on the skin (something wide, light loose clothing permits) can do wonders of keeping the body at a comfortable temperature. Note this is also very important for tip No.1, consuming hot drinks, which promote the cooling via perspiration and evaporation cooling.

Introducing iüVitalizer: The Sustained Energy Supplement

Are you frequently feeling fatigued, unable to concentrate in the hot weather, and wondering how you will focus to get your tasks completed this week?

Support your energy, naturally wit iüVitalizer: Concentrate better, improve your energy levels, and sustain this throughout the whole day.

iüVitalizer is an innovative 100% natural supplement drink that gives you sustained and balanced energy through the day, enhancing your endurance and mental clarity – with no crash. You’ll get a balance of stimulation and calm.

• Strong and sustained energy
• Natural compounds
• Enhance your mental performance
• Improve your physical performance
• Concentrate better
• Feel calm and energised

Formulated with extraordinary precision, the drink’s unique combination of 30+ compounds support your energy, metabolic and nervous systems naturally throughout the day.

 

Try an iüVitalizer Cooler

Feeling the heat? Don’t just survive the UK heatwave, thrive through it with the iüVitalizer Cooler
⁠
The ultimate summer refresher for sustained energy, sharp focus, and cooling down to cope...⁠
⁠
🍹 Recipe:⁠
▫️ 1 x white sachet iüVitalizer⁠
▫️ 1 x blue sachet iüVitalizer⁠
▫️ 200ml cold water⁠
▫️ A handful of ice cubes⁠
▫️ A dash of fresh orange juice⁠
⁠
🧪 Method:⁠
1️⃣ Add cold water to your bottle⁠
2️⃣ Shake in the white sachet⁠
3️⃣ Add blue sachet & shake again⁠
4️⃣ Top with orange juice + ice⁠
5️⃣ Sip. Chill. Power on.⁠
⁠
🔥 Use code HEATWAVE20 for 20% off⁠
💥 No crash, no sugar, no nonsense⁠
🌿 30+ natural ingredients to fuel your brain + body⁠

Remember, all of our supplements, including iüVitalizer, contain SoluSmart®

SoluSmart® uses 100% natural plant lipids to form multilaminar vesicles – tiny taxis that can transport ingredients through the gut wall and into your system. To activate the drink you simply add water and shake. This instantly creates millions of fresh vesicles able to carry ingredients to your organs and cells.

Wolfgang is the co-founder, and Chief Scientific and Medical Advisor, of iüLabs with over 30 years of experience in the development of innovative drugs and nutritional supplements. Wolfgang brings a strong scientific and innovation background along with medical expertise to the company. In the last 15 years, he has focused R&D around healthy ageing, inflammation, and enhancing physical and mental performance. He is the co-inventor of 26 patents.

References

1. Mündel, T., King, J., Collacott, E., & Jones, D. A. (2006). Drink temperature influences fluid intake and endurance capacity in men during exercise in a hot dry environment. Experimental Physiology, 91(5), 925–933. https://doi.org/10.1113/expphysiol.2006.033480 PubMed

2. Flouris, A. D., & Cheung, S. S. (2010). Human cognitive and autonomic function in the heat with and without hydration. Journal of Thermal Biology, 35(6), 287–291. https://doi.org/10.1016/j.jtherbio.2010.06.001 PubMed

3. McCubbin, A. J., Snipe, R. M. J., Cox, G. R., & Costa, R. J. S. (2020). Influence of beverage temperature and menthol on ad libitum fluid intake and endurance performance in the heat. International Journal of Sport Nutrition and Exercise Metabolism, 30(4), 282–289. https://doi.org/10.1123/ijsnem.2019-0169 PubMed

4. Sun, X., Lu, Z., Zhang, H., & Chen, J. (2023). Evaluation of the cooling effect of evaporative cooling vests in hot environments. International Journal of Preventive Medicine, 14, 65. https://doi.org/10.4103/ijpvm.IJPVM_453_22 PubMed

5. Stevens, C. J., & Best, R. (2017). Menthol: A fresh ergogenic aid for athletic performance. Sports Medicine, 47(6), 1035–1042. https://doi.org/10.1007/s40279-016-0649-2 PubMed

6. Jay, O., & Kenny, G. P. (2010). Heat exposure in the elderly: A review of physiological responses and practical strategies for improving heat tolerance. Environmental Health Perspectives, 118(12), 1499–1504. https://doi.org/10.1289/ehp.1002283 PubMed

7. Kenny, G. P., & Jay, O. (2013). Thermoregulation, fatigue and exercise performance. Comprehensive Physiology, 3(1), 189–214. https://doi.org/10.1002/cphy.c120027 PubMed

8. Cheung, S. S., McLellan, T. M., & Tenaglia, S. (2000). The thermophysiology of uncompensable heat stress: Physiological manipulations and individual characteristics. Sports Medicine, 29(5), 329–359. https://doi.org/10.2165/00007256-200029050-00004 PubMed

9. Kenney, W. L., Craighead, D. H., & Alexander, L. M. (2014). Heat waves, aging, and human cardiovascular health. Medicine & Science in Sports & Exercise, 46(10), 1891–1899. https://doi.org/10.1249/MSS.0000000000000325 PubMed

10. González-Alonso, J., Teller, C., Andersen, S. L., Jensen, F. B., Hyldig, T., & Nielsen, B. (1999). Influence of body temperature on the development of fatigue during prolonged exercise in the heat. Journal of Applied Physiology, 86(3), 1032–1039. https://doi.org/10.1152/jappl.1999.86.3.1032 PubMed

11. Cramer, M. N., & Jay, O. (2016). Selecting the correct exercise intensity for unbiased comparisons of thermoregulatory responses between groups of different aerobic fitness. Journal of Applied Physiology, 121(2), 409–411. https://doi.org/10.1152/japplphysiol.00414.2016 PubMed

12. Lee, J. K. W., Shirreffs, S. M., & Maughan, R. J. (2008). Cold drink ingestion improves exercise endurance capacity in the heat. Medicine & Science in Sports & Exercise, 40(9), 1637–1644. https://doi.org/10.1249/MSS.0b013e31817846db PubMed

13. Casa, D. J., et al. (2010). National Athletic Trainers' Association Position Statement: Exertional Heat Illnesses. Journal of Athletic Training, 45(5), 485–505. https://doi.org/10.4085/1062-6050-45.5.485 PubMed

14. Daanen, H. A. M., & Van Marken Lichtenbelt, W. D. (2016). Human whole body cold adaptation. Temperature, 3(1), 104–118. https://doi.org/10.1080/23328940.2015.1135107 PubMed

15. Taylor, N. A. S. (2014). Human heat adaptation. Comprehensive Physiology, 4(1),