How to sleep in hot weather

Heatwaves can be hell when it comes to sleep. But don’t despair – we asked Lisa Artis of The Sleep Council to share her top tips on keeping cool and comfortable. ‘Ideally bedrooms should be around 16-18°C,’ says Lisa. ‘But if at night-time the outside temperature remains higher, or your bedroom has retained the heat from the day, then it can be difficult to stay cool, making it hard to sleep.’

But with a little planning you can keep your cool and still get a restorative night of shut-eye.

‘Rethink your duvets and blankets,’ says Lisa. Summer bed linen in natural materials will help your body to stay cool – think cotton or linen, or try temperature balancing bedding, which is designed to help regulate your temperature. Your summer duvet should be a low tog rating (2-5-4.5 tog) – and again look for breathable options. On very hot nights, ditch the duvet and lie under a flat sheet instead. 

If the sun streams through your window in the afternoon and evening, close your curtains and blinds before leaving the house for work.

‘Open windows – and doors – to create a draught,’ says Lisa. ‘If this isn’t an option due to noise, hayfever or safety, then try to keep windows open in the day to aerate the room.’

Also, now might be the time to invest in a fan to help move the air around your body – the latest versions offer remote control, automatically adjusting airflow speeds and sleep timers for ease of use throughout the night. Plus many of them have the Quietmark, meaning they aren't so noisy they'll keep you up.

'A fan is the remedy for 20% of people during hot summers,’ says Lisa. ‘If it’s really hot, put a tray of ice and a little water in front of the fan, which will cool the air even more.’

When school holidays arrive it can mean a more leisurely attitude towards bedtime, but it helps to stick to your usual time when you can. ‘And try to aim for a gradual transition back to those early-morning starts before school,’ advises Lisa. If it’s still light outside, try using an eye mask to let your brain know you are ready for sleep or a journal to help you relax.

Summer can also mean later evening meals and more alcohol, but avoid drinking for three to four hours before bed, and try not to go to bed on a full stomach. ‘Alcohol can make you feel hot in the middle of the night through dehydration,’ says Lisa, who advises having your last cup of tea or coffee in the afternoon too. 

Drink regularly throughout the day, but avoid too much just before bed as getting up for the loo in the middle of the night will disturb your sleep. Take a water bottle with you to bed should you wake up needing a drink, choosing one that will keep water cool. ‘Your body will feel cooler if you are hydrated,’ says Lisa.

‘Have a cool shower or bath before bedtime to lower your body temperature,’ Lisa continues. ‘Your body temperature needs to drop slightly before you go to sleep, which is why you can’t sleep when you’re too hot.’