Jess Hardiman
An expert has shared an incredible hack to help you fall asleep faster, and all you’ll need is a hot water bottle.
Getting to sleep can be strangely tricky sometimes – even if you feel absolutely shattered when your head hits the pillow, you might still be left counting sheep until the small hours to try and drift off.
But one expert reckons he know just what you need to do, advising you to simply reach for your hot water bottle.
Of course, at this time of year, having a bit of extra warmth is never a bad thing, but Max Kirsten, Resident Sleep Expert for Panda London, believes that it can also benefit your sleep.
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According to Kirsten, using a hot water bottle can contribute to a better night’s kip in several ways.
In terms of relaxation, he says: “The warmth from a hot water bottle can help relax your muscles and soothe tension. This physical relaxation can make it easier for you to unwind and prepare for sleep.”
For comfort, Kirsten explains: “Holding a warm object, like a hot water bottle, can provide a sense of comfort and security. This can have a psychological calming effect, helping to reduce anxiety and promote a more relaxed state of mind.”
It also works well for temperature regulation.
“Your body temperature naturally drops as you prepare for sleep,” Kirsten continues.
“The warmth from a hot water bottle can help regulate your body temperature, making the transition to sleep smoother.”
Then there’s also promoting a good sleep environment, with the expert saying: “Using a hot water bottle can also warm up your bed, creating a cosy and inviting sleep environment. This can be particularly beneficial during colder nights, helping you feel more comfortable as you settle into bed.”
As for pain relief? It works great for that, too.
“If you have minor aches or pains, the heat from a hot water bottle can provide relief,” Kirsten said.
“This can be especially helpful for conditions like muscle soreness or menstrual cramps, which might otherwise interfere with sleep.”
When it comes to the trick itself, it’s pretty simple: Kirsten advises simply filling the bottle with hot water – ensuring you follow the manufacturer’s instructions for filling and sealing it to prevent leaks – before placing it in your bed ‘a short time before you plan to sleep’ to warm up the sheets.
He then says: “Hold or hug it: If you find it comforting, you can hold the hot water bottle or place it in specific areas where you might feel tension or discomfort.”
Kirsten adds: “Always be cautious with hot water bottles to avoid burns or leaks, and make sure the bottle is covered with a cloth or towel to prevent direct contact with your skin. It's also important to use hot water bottles that are designed for this purpose and to follow any safety guidelines provided by the manufacturer.”
He also recommended choosing a hot water bottle made from rubber, which ‘tends to retain heat longer’, although some people may have latex allergies and may prefer PVC.