How to sleep in the heat

Wondering how to sleep in the heat? If you're struggling to get a restful night as the temperature soars, we reveal how to sleep in the heat

How to sleep in the heat
(Image credit: the sleep council)

Wondering how to sleep in the heat? Although the most recent heatwave is over, many people's bedrooms will take a while to cool down, and more warm summer weather may well be on the way.

 A survey for Appliances Direct has revealed (surprise, surprise) that 62 per cent of Brits struggle to get their eight hours as the mercury rises. Unused to such balmy climes, we have been suffering bouts of insomnia as we toss and turn in the sweaty sheets.

Although it is cooler at night than in the day, according to The Sleep Council, if it is hotter than 24°C in the bedroom when you settle down, it is enough to cause restlessness.

Experts say the ideal temperature for nodding off is between 16°C and 18°C, but be wary of ramping the air conditioning too high, as too cold a room – below 12°C – makes it hard to nod off as well.

So, how do you cool down your bedroom enough to be able to nod off comfortably?

Apart from investing in air con or a fan, we have these tips for keeping the bedroom temperature at the sleep-inducing sweet spot of 18°C:

1. Swap to cotton

If you feel too hot,  swap your duvet for a cotton sheet which will help you better control your body temperature. Polyester and other synthetic fibres retain heat, while cotton is breathable and will provide the best ventilation for a cool night’s sleep.

Bedroom with white bedding from John Lewis

(Image credit: John Lewis )

2. Keep windows and blinds closed in the day

Keeping windows, blinds and curtains shut during the day to stop the sun and hot air filtering into the bedroom, so it's cooler when you come to use it. At night, open more than one window to allow for air to flow and cool down your bedroom faster. 

keep your home cool with living room thermal blinds from Duette

(Image credit: Duette)

3. Invest in black out blinds

Our bodies naturally assume it’s time to wake up when it gets lighter outside. Invest in blackout blinds and curtains to make sure you are not woken prematurely.

4. Take a cool shower

A cool shower before bed can lower your body temperature after a hot day and help prepare you for a good night’s sleep. Avoid hot baths during warm weather.

5. Sleep downstairs

Heat rises, so if you can’t reduce the temperature enough in the bedroom, maybe consider temporarily sleeping downstairs.

6. Try sleeping on you back

This might not be your natural sleeping position, but lying very still on your back will help your body keep cooler, and will allow the cooler nighttime air to cool you down quicker. 

For more hot weather tips, read our guide on how to cool down a room fast