Dr Jonny Betteridge, a former NHS emergency medicine doctor, has shared the technique he used to lower patients' body temperatures from 40 to 43 degrees Celsius during heat stroke, drug reactions or severe infections. Now he says the same method can help Britons desperate for sleep in the summer heat.
Betteridge, who runs JB Aesthetics and studied at Norwich Medical School, posted a TikTok video to his 160,000 followers under the handle @Drjb.aesthetics. "Are you struggling to sleep in this heat?" he asked. "I was an NHS doctor that used to work in Emergency Medicine and Anaesthetics."
“Doctor shares NHS rapid-cooling ice pack trick for better sleep in heat.”
His advice: wrap two small ice packs in thin cloth or a gym top and place them where major blood vessels are located. "I find the most effective area is under the armpits," he explained. "For patients that came to the hospital with really high temperatures, the art of rapid cooling would be to place ice packs on where the major blood vessels are — so the neck, under the arms, or in the groin."
Betteridge, who prefers to side-sleep, said he puts an ice pack under his armpit and lies on his side. "That, combined with the fan, was just enough to relax me and send me off to sleep. So give it a try," he added.
The video racked up thousands of likes, with one commenter writing: "Great tip and thank you. Didn't know this." Another replied: "I love this! Definitely trying." A third said: "Ooo this sounds great."
The tip comes as the British Red Cross warns that hot weather disrupts sleep. "If it's too hot or too cold, your internal body temperature may be affected, disrupting your ability to fall asleep and stay asleep," the charity said on its website. It noted that "quality sleep is essential in a heatwave to help your body recover, regulate temperature and maintain physical and mental health," and is especially important for vulnerable groups because sleep "supports immune function, energy levels, and cardiovascular health."
The Red Cross also recommends sleeping on the lowest level of your home, wearing cold socks, taking a cool shower before bed and avoiding alcohol in the evening.