With temperatures rising worldwide, many people are wondering what they can do to beat the heat There are many things you can do to cool off, but one of the oldest and most well-known ways to deal with heat waves is to take a nap We asked a sleep expert how and why an afternoon nap can help you cope with summer temperatures

The best mattresses this year are made with temperature-regulating materials to keep you cool while you sleep, and according to Dr Sarah Bishop, a clinical psychologist and sleep expert at SCS, napping is the most cost-effective way to cool down during a heatwave It also reduces stress and increases productivity

Here are Dr Bishop's three main reasons why summer is the best time for an afternoon nap

The siesta (an afternoon nap taken after a midday meal) is an ancient custom in many warmer regions, especially in Spain and Latin America Although this afternoon custom is not as popular as it once was, Dr Sarah Bishop notes that it is still a great way to refresh oneself in hot climates

"This habit is not just cultural; it is deeply rooted in the body's natural circadian rhythms," the sleep expert explains 'Studies show that this rest reduces stress and improves cardiorespiratory function' So, especially in the hot summer months, developing a siesta routine is a great way to stay cool, relaxed, and productive"

Because children are out of school during the summer, parents are under pressure to provide both structure and entertainment during the summer days According to Dr Bishop, having a family siesta is the best way to do so

"For children, naps are as essential as lunch breaks," says the clinical psychologist 'Incorporating naps during school vacations, when routines are more relaxed, helps maintain some structure and keeps children from becoming overtired' Plus, it's a much-needed break for parents as well"

During the summer months, parents deal with the summer heat while juggling work, childcare, and vacation plans Dr Bishop notes that parents may experience chronic sleep deprivation during this time, which can affect mood and cognitive function

However, taking time for refreshments can help them cope with summer stress, she says 'Napping during the day is like hitting the reset button on your brain,' she says Studies have shown that even a short nap can lift your mood, increase your alertness, and improve your performance"

Interior stylist Victoria Foster offers three tips for creating the perfect sofa or couch for the perfect nap

While reclining sofas and armchairs are ideal napping spots, there are other ways to get into a relaxing position for your siesta Says Foster, "A relaxed upper body position with the legs elevated can feel very comfortable"

"Tucking your head back and leaning back against a cushion or sofa frame to relieve some of the weight on your neck and joints can help you fall asleep quickly"

To avoid pain and distress, Foster suggests strategically placing cushions to support the back She says, "Ultimately, you want to support the natural curve of your spine, so don't choose cushions that are too plump or too large

Daytime sleep can be tricky because it doesn't have the same calming atmosphere as nighttime However, Foster says there are a few things you can do to create a sleep-inducing environment

"If you have blackout blinds or curtains in your living room, pull them down to create a darker space," Foster suggests Even if you don't get total darkness during the day, you can prevent glare and the sun from moving and disturbing you during your nap" "Playing a classical, jazz, or white noise playlist can help you relax and avoid unexpected noises that can disturb your sleep"