7 Tips For Sleeping In The Heat
When the temperature rises, getting a good night’s sleep can feel like an impossible task. Whether you're tossing and turning in a heatwave or struggling to cool down when it’s hot, these simple tips can help you drift off more comfortably.
1. Avoid napping during the day
As tempting as it may be to catch up on sleep with a daytime nap, it can actually make it harder to fall asleep at night, especially in hot weather.
When it’s hot, your body works harder to regulate its internal temperature which can leave you feeling sluggish or drowsy. Try to resist the urges to nap and stay awake during the day so your body is ready for rest when bedtime comes around.
2. Keep blinds and windows closed
During the day, keep your blinds or curtains drawn to block out the sun and trap cooler air inside. Blackout blinds are especially effective as they reflect heat and help maintain a lower indoor temperature. You should also keep windows shut (especially on the sunnier side of your home) to stop the hot air from coming in.
Once the sun has set and the outside temperature begins to drop, open your windows to let the cooler evening air flow through your home. This will help to create a more comfortable environment for sleeping in a heatwave.
3. Stay hydrated, the right way
Drinking plenty of water throughout the day helps regulate your body temperature and keeps you feeling refreshed. But hydration isn’t just about how much you drink, it’s also about what you drink.
Avoid alcohol and caffeine, especially in the evening. Both can dehydrate you and interfere with your sleep quality. Alcohol may initially make you feel sleepy, but it disrupts your sleep cycle and can lead to restless nights. Caffeine, found in coffee, tea, and many soft drinks, is a stimulant that can keep you awake longer and make it harder to fall asleep, especially when it’s hot.
Instead, opt for water, herbal teas, or electrolyte-rich drinks during the day, and keep a glass of water by your bedside just in case you wake up thirsty.
4. Opt for loose, thin bed sheets and pyjamas
Swap out heavy, polyester bedding for lightweight, breathable fabrics like cotton or linen. These materials allow air to circulate and help wick away sweat, keeping you cool when it’s hot. For an extra layer of comfort, consider using a cooling blanket that is designed with temperature-regulating technology to help enhance airflow throughout the night.
The same goes for what you wear in bed. Loose fitting pyjamas made of natural, breathable fabrics help you stay comfortable and cool down in a heatwave. Even better, if you’re comfortable doing so, sleeping in minimal or no clothing can help your body regulate its temperature more effectively.
5. Take a cool shower before bed
A lukewarm or cool shower before bed can help lower your core body temperature and wash away the day’s heat. It’s a simple way to feel refreshed and ready for sleep.
After a hot day, turning down the temperature in the shower is a great way to soothe irritated or sweaty skin. It can also help reduce inflammation and puffiness, leaving you feeling refreshed before bed. Just make sure the water isn’t too cold. Extremely cold showers can stimulate adrenaline and make you feel more alert, which isn’t ideal before going to sleep when it’s hot.
6. Use a fan or cooling pad
A fan can make a big difference in circulating air and creating a cooling breeze. For an extra chill, place a bowl of ice or a frozen water bottle in front of the fan to help cool the air even more.
The constant hum of a fan can also act as white noise which helps to block out other noises that can potentially disturb your sleep. White noise has become increasing popular for adults looking to improve sleep quality but it can also support concentration levels and overall relaxation.
7. Wind down without screens
The blue light from phones, tablets and TVs can disrupt your body’s natural sleep signals by interfering with melatonin production, the hormone that helps you feel sleepy.
Whether it’s in a heatwave or not, it’s always good practice to try to switch off screens at least an hour before bed. Instead why not unwind with a book, gentle stretches or calming music to help you mind and body relax before sleep.
Things to avoid for a cooler night's sleep
When it’s hot, certain habits can make it even harder to drift off. Try to avoid anything that raises your body temperature or disrupts your natural sleep rhythm. That means skipping intense exercise close to bedtime, steering clear of caffeine and alcohol in the evening, and avoiding heavy or spicy meals late at night.
Sleeping well in hot weather can be challenging, but with a few simple adjustments, you can create a cooler, calmer environment that supports better rest. From staying hydrated the right way to choosing the right bedding and winding down without screens, these small changes can make a big difference. So when the temperature rises, don’t sweat it. Just follow these tips to stay cool, comfortable, and well-rested.
Why not put these heat-beating sleep tips to the test tonight? And if you're keen to explore more ways to improve your sleep, head over to our Be Healthy Hub for expert advice on everything from the foods to avoid if you’re looking to drift off to our advice and tips on how to improve sleep hygiene, no matter the weather.
