It’s been quite a week where heat and sleep have definitely not been my BFFs, which is saying something because anyone who knows me knows I absolutely love the heat.
There was an impromptu stint as Taxi Mum in the early hours of Sunday, followed by 4.30 am messages on Wednesday from my daughter stranded in Brussels after a cancelled train. Throw in a brilliant but very late night singing along to Take That, a heatwave, road closures where even the diversions seem to have diversions, and trying to keep the studio cool, and sleep has become something I vaguely remember from a previous life… rather reminiscent of when the children were all very little!
As instructors, we’ve spent the week replanning classes and trying to strike the balance between keeping everyone safe and keeping sessions enjoyable. Some people absolutely thrive in this weather, while others understandably struggle.
To be fair, our lot are pretty hardcore, but they trust that we’ll make sensible decisions, adapt where needed and still keep them entertained.
Meanwhile, I’ve been shifting my own daily walks to cooler parts of the day because, at the moment, my motivation for going to the gym is less about smashing PBs and more about the possibility that the air conditioning might actually be working.
And this is exactly why I wanted to talk about sleep and heat.
How Hot Weather and Poor Sleep Affect Your Body
When sleep starts to evade us, whether that’s due to children, ageing parents, social lives, hormones, work stresses or simply being too blooming hot, there tends to be a knock-on effect.
We feel tired.
Then hot.
Then a bit stressed because we’re tired and hot.
Then even more tired because we’re stressed.
We get hungry, but nothing really hits the spot. Cravings appear, patience disappears and the thought of an energetic workout feels about as appealing as wearing skinny jeans on a long-haul flight.
Hot weather and poor sleep are not exactly a dream team.
When temperatures rise, our sleep quality often drops. We spend less time in deep, restorative sleep, wake more frequently and generally feel less refreshed.
In turn, poor sleep affects appetite regulation, recovery, mood, concentration and motivation. Add fluctuating hormones into the mix and it’s no wonder many women feel like they’re wading through treacle by mid-afternoon.
Why the Scale Goes Up in Hot Weather
And then comes the scale.
You might notice your weight creeping up by a pound or two, rings feeling tighter or feet looking puffier than usual.
Before you decide you’ve suddenly gained body fat overnight, remember that heat causes our bodies to hold onto more water.
Blood vessels dilate to help cool us down, fluid pools more easily in our hands and feet, and a few meals out, salty snacks or disrupted routines can all contribute.
It isn’t body fat.
And it certainly isn’t failure.
It’s simply your body adapting to its environment.
Exercise in the Heat: Why Slowing Down Is Sometimes the Best Option
The same goes for movement.
You may find your usual pace feels harder, your step count naturally drops or your strength sessions feel more sluggish.
That’s completely normal.
Your body is working harder simply to regulate its temperature.
This is where listening to your body becomes important.
Adapting isn’t giving up.
It’s being sensible.
Perhaps your usual 10,000 steps become 7,000 this week.
Maybe your run becomes a brisk walk in the shade.
Perhaps your gym session loses a set or two.
Consistency isn’t about forcing yourself through exactly the same routine regardless of circumstances.
It’s about continuing to show up in a way that supports your body rather than fights against it.
Top Tips to Stay Cool and Stay Consistent
- Exercise earlier in the morning or later in the evening.
- Hydrate steadily throughout the day rather than attempting to drink two litres at 9 pm and spending the night becoming very familiar with the bathroom.
- Include foods with a high water content such as berries, melon, cucumber and yoghurt.
- Wear lighter clothing, seek shade where possible and give yourself permission to slow down.
- Keep meals balanced with protein, fibre and carbohydrates to support recovery, energy and appetite regulation.
Remember: This Is Temporary
Most importantly, don’t let a few warmer days derail your mindset.
Bodies are wonderfully adaptable.
Hormones fluctuate.
Sleep improves.
Temperatures eventually return to their usual British setting of grey with a chance of disappointment.
Water retention settles.
Progress isn’t measured by one weigh-in, one sluggish workout or one week of lower step counts.
It’s measured by what you do next.
Keep drinking your water.
Keep eating nourishing meals.
Keep moving in ways that feel manageable.
Trust that this phase is temporary.
Your body isn’t working against you.
It’s simply trying to keep you cool.
Questions?
If you have any questions, comments or feedback, please feel free to contact me here or via WhatsApp on 07800 973854.
Have a great week.
Danni x
Coming Soon: ASCEND for Pole and Aerial Athletes
We’re excited to be launching ASCEND in July.
Designed specifically for pole dancers and aerialists, ASCEND will include:
✔ Follow-along workouts
✔ Home and commercial gym programmes
✔ Strength and conditioning plans
✔ Mobility and flexibility sessions
✔ Targeted stretches for improved performance and recovery
ASCEND will be available within the FlighFit Online Academy and FlighFit App under its own dedicated brand.
Why not jump on board now and explore the platform before launch?
Use code MONTHONE for £5 off your first month’s access and hit the ground running when ASCEND officially lands.