Trying to sleep during a heatwave is no joke.
You are tired, your bedroom feels like an oven and the duvet is on, then off, then back on again. Every time you finally start drifting off, you wake up feeling hot and uncomfortable.
A fan can help, but it is not the only thing you can do.
Here are seven practical ways to make your bedroom more comfortable and give yourself a better chance of sleeping during hot weather.
1. Keep the heat outside during the day
Opening every window might feel like the obvious way to cool your home, but it can make things worse when the air outside is hotter than the air indoors.
Keep windows closed during the hottest part of the day. Close curtains or blinds, particularly on windows receiving direct sunlight, to reduce the amount of heat entering your bedroom.
Once the temperature outside becomes cooler than it is inside, you can reopen your windows to release some of the trapped heat.
This follows current UK Health Security Agency guidance for hot weather.
2. Use your fan to move hot air out
A fan does not lower the temperature of a room, but it can help air circulate and make you feel more comfortable.
Once the outdoor temperature has dropped, try positioning your fan near an open window to encourage warm air out of the room. If it is safe to do so, opening another window elsewhere can help create airflow through your home.
Avoid leaving windows open when the air outside is still hotter than the air indoors.
3. Remove the duvet, but keep the cover
If sleeping without any covering feels uncomfortable, remove the duvet itself and sleep underneath the empty cotton duvet cover.
This gives you the familiar feeling of having something over your body without trapping as much heat.
Lightweight, breathable bedding made from cotton or linen is generally more comfortable during hot weather than thick or heavily synthetic bedding. The Met Office also recommends lightweight bedding during periods of high temperatures.
4. Cool your body before getting into bed
You do not need to make yourself freezing cold. The aim is simply to help your body feel more comfortable before you try to sleep.
Try:
- Taking a cool shower before bed
- Running your wrists under cool water
- Placing a cool, damp cloth around your neck
- Using a wrapped cold pack briefly on areas such as your neck
Never place ice or a frozen pack directly against your skin. It should always be wrapped in a towel or cloth.
5. Switch off unnecessary electronics
Televisions, computers, lamps and chargers can all produce small amounts of heat.
Individually, they may not make a dramatic difference. Together, however, they can add more warmth to a bedroom that is already uncomfortable.
Switch off anything you do not need before bed. This can also reduce light and distractions, helping create a calmer environment for sleep.
6. Sleep in the coolest room available
Heat rises, which means upstairs bedrooms can remain warmer than rooms on lower floors.
If your bedroom is unbearably hot and you have the option, consider sleeping temporarily in a downstairs room or whichever part of your home feels coolest.
It may not be your normal sleeping arrangement, but one night on the sofa could be more comfortable than spending hours tossing and turning in an overheated bedroom.
7. Stay hydrated, but be mindful before bed
Drink regularly throughout the day rather than waiting until you feel extremely thirsty.
Keep some water beside your bed in case you wake during the night, but avoid drinking a huge amount immediately before going to sleep if it is likely to cause repeated bathroom trips.
Alcohol can also make it harder for your body to cope with hot weather and may disrupt your sleep, so consider limiting it during particularly warm evenings. This is also recommended in official UK hot-weather guidance.
When hot weather becomes a health risk
Hot weather can affect anyone, but older adults, babies, young children and people with certain health conditions may be particularly vulnerable.
Symptoms such as dizziness, headache, nausea, weakness, heavy sweating or muscle cramps can be signs of heat exhaustion.
Move to a cooler place, drink fluids and cool the skin. Seek medical advice if symptoms do not improve. Confusion, loss of consciousness or other signs of heatstroke require urgent medical attention.
Still struggling after the temperature drops?
Hot weather can make sleep difficult, but it may not be the only thing affecting yours.
If you regularly struggle to fall asleep, stay asleep or wake feeling refreshed, understanding your sleep pattern could be the most useful place to start.
Not sure where to start?
Take our free 60 second sleep assessment to discover your primary sleep type and receive personalised recommendations to help you start improving your sleep tonight.
