With a third heatwave in the UK bringing temperatures of up to 34°C, many are facing sweaty nights and disrupted sleep. Sleep expert James Wilson, also known as The Sleep Geek, explains that a drop in heart rate and core temperature are essential for sleep, but hot weather impairs this process.
Allow the Air to Flow
Keeping bedroom windows open is obvious, but James advises opening windows on both sides of the house and keeping doors open to create a cross-breeze. 'Ensure there is a good airflow through the house so open windows on both side to allow the air to pass through,' he says.
Breathe Through Your Nostrils
Dr Nerina Ramlakhan, sleep expert and physiologist, emphasizes nasal breathing: 'Nasal breathing is naturally more cooling and helps calm the nervous system. Practise it during the day, even while walking or shopping, so it becomes second nature at night.'
Have a Warm (Not Cold) Shower Before Bed
Despite the temptation of a cold shower, Dr Ramlakhan recommends lukewarm water. 'A shower or bath before bed can help lower your core body temperature, especially if you get your head or hair wet. Just be sure it's not too cold – extreme temperatures can be stimulating.' James adds an alternative: 'Put lukewarm water in a hot water bottle and place the soles of your feet on it. This will raise your temperature slightly and then it will drop, helping your body prepare for sleep.'
Choose Your Pillows Carefully
Deirdre McGettrick, home expert and CEO of ufurnish.com, advises: 'Opt for down filled pillows as these are light and fluffy and more breathable than those with a synthetic fill. You can also choose a pillow designed specifically for cooling such as those made with cooling gel or ventilated memory foam.'
Keep the Heat Out
Close blinds and curtains in rooms exposed to direct sunlight early in the day to keep rooms cooler when the sun is at its peak, James recommends.
Freeze Your Sheets
Deirdre suggests: 'Place your bed sheets and pillowcases in sealed plastic bags and put them in the freezer for a few minutes before bedtime. Take them out just before going to bed and you'll get instant refreshing coolness.'
Turn Your Fan into DIY Air Conditioning
James advises: 'If using a fan, place a bowl of chilled water in front of it to cool the stream of air it is pushing round the room.' Alternatively, a bowl of ice cubes in front of a fan has the same effect.
Invest in a Cooling Mattress Topper
Deirdre recommends a mattress topper made of gel-infused foam or latex, as these regulate temperature and keep you cool throughout the night.
Try Not to Overthink It
James notes that the biggest barrier to sleeping in hot weather is the thought 'I am too hot to sleep.' He advises: 'Accept that you might not sleep quite as well, but that it will probably be over in a couple of days and your body will more than likely make up for the poor sleep by giving you better quality sleep.' Listening to calming music, a podcast, or an audio book can help take your mind off the heat. Avoid screens as they keep you awake for other reasons.
