With temperatures in the UK set to hit 33°C, we’re in for some humid nights in the coming days, which could make sleep challenging.
‘A drop in heart rate and drop in core temperature are part of the process the body goes through when readying for sleep,’ explains sleep expert James Wilson (aka The Sleep Geek). ‘The hot weather impacts on our ability to do both.’
You’re probably already feeling sluggish from the week’s weather, but as the heatwave reaches its crescendo this weekend, we asked the experts what they’ll be doing to get some much-needed rest.
Allow the air to flow
While keeping the windows in your bedroom open might be fairly obvious if the room is warm, James advises that keeping your room door open and windows in other rooms of your home will allow more air to flow around the space – and keep everything as cool as possible:
‘Ensure there is a good airflow through the house so open windows on both side to allow the air to pass through.’
Breathe through your nostrils
Speaking of air flow, how you breathe can make a big difference, according to sleep expert, physiologist and author Dr Nerina Ramlakhan
‘Nasal breathing is naturally more cooling and helps calm the nervous system,’ she tells Metro. ‘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
A freezing cold shower might seem like the perfect power move for those who can bear it, but Nerina says lukewarm is the way forwards.
‘A shower or bath before bed can help lower your core body temperature, especially if you get your head or hair wet,’ she says. ‘Just be sure it’s not too cold – extreme temperatures can be stimulating.’
Or, James suggests: ‘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
‘Even your pillow material can have an impact on your sleep in the summer,’ explains Deirdre McGettrick, home expert, co-founder and CEO of ufurnish.com.
‘Opt for down filled pillows as these are light and fluffy and more breathable than those with a synthetic fill, making them perfect for summer.
‘You can also choose a pillow designed specifically for cooling such as those made with cooling gel or ventilated memory foam which will help dissipate the heat throughout the night.’
Keep the heat out
‘Close blinds and curtains in rooms that are exposed to direct sunlight. The shade will help the room stay cooler,’ James says.
It’s important to do this early on in the day, so that when the sun is at its highest and hottest in the middle of the day, the rooms in your home stay as cool as possible.
Freeze your sheets
It sounds obvious but keeping your sheets cool will keep you cool too.
‘Place your bed sheets and pillowcases in sealed plastic bags and put them in the freezer for a few minutes before bedtime,’ Deirdre suggests.
‘Take them out just before going to bed and you’ll get instant refreshing coolness as you drift off to sleep.
Turn your fan into DIY air conditioning
‘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,’ James advises.
Alternatively, we’ve also tried placing a bowl of ice cubes in front of a fan and it’s had the same effect – instantly cooling the air being moved by the fan.
Invest in a cooling mattress topper
Deirdre advises: ‘Choose a mattress topper made of gel-infused foam or latex as these are designed to regulate temperature and keep you cool throughout the night.’
Try not to overthink it
James says that the ‘biggest thing that prevent us sleeping in hot weather is the thought “I am too hot to sleep”’
‘My advice would be to 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.’
So, if you can help it, try not to think about it too much. Listen to calming music, a podcast, or an audio book to help take your mind off the heat and help you drift off to sleep. Avoid watching TV or looking at something on a screen, as this will keep you awake for a whole different reason!
This article was first published in June 2023 and updated in June 2025.
