6 Expert Tips for Sleeping Better During a Heatwave

When temperatures soar, getting a good night's sleep can suddenly feel much harder than usual. You might find yourself tossing and turning, waking up feeling sticky, or struggling to switch off altogether.

The good news? A few simple adjustments can make hot nights more manageable.

These six practical tips are expert-approved to help you stay comfortable, keep cool and get the best rest possible during a heatwave.

1. Don't Panic About One Bad Night's Sleep

One of the biggest mistakes people make during a heatwave is convincing themselves they won't sleep.

If you go to bed worrying that it's too hot to sleep, you're more likely to stay awake focusing on the discomfort. Sleep is influenced by both our environment and our mindset, and anxiety about sleep can often make things worse.

It's also worth remembering that people sleep in hot climates all over the world. What often feels difficult in the UK is the sudden jump from temperatures in the low twenties to the mid-thirties. Your body is remarkably adaptable and will gradually adjust.

And let's be honest; this is Britain. There's every chance it'll be raining again in a few days.

2. Keep Your Bedroom as Cool as Possible

Small changes around the home can make a surprisingly big difference.

During the day:

•  Keep curtains, blinds or shutters closed when direct sunlight is hitting the room.

•  Try to block heat from entering the bedroom wherever possible.

In the evening:

•  Open windows on opposite sides of the house to encourage airflow.

•  Use a fan to circulate air around the room.

•  Place a bowl of water in front of the fan if you'd like to add a little moisture to the air.

Many people also find the gentle sound and airflow from a fan psychologically reassuring, which can help create a more relaxing sleep environment.

3. Don't Force an Early Bedtime

Hot weather can leave us feeling more alert and restless than usual.

If you don't feel sleepy at your normal bedtime, avoid forcing yourself to lie awake in bed becoming frustrated. Instead, listen to your body.

Spend a little longer winding down with a book, some gentle stretching or another relaxing activity, and head to bed when you genuinely feel sleepy.

Sleep tends to come more easily when we work with our body rather than against it.

4. Be Mindful of Evening Habits

Several common summer activities can make it harder for your body to cool down before sleep.

Alcohol can raise core body temperature and disrupt sleep quality. The same applies to intense exercise close to bedtime.

Heavy meals can also leave your digestive system working overtime when your body should be preparing for rest.

If you're planning a summer barbecue or evening meal outdoors, try to finish eating at least three hours before you intend to go to sleep.

5. Cool Your Body Gently

Helping your body lower its core temperature can make it easier to fall asleep.

A lukewarm shower about an hour before bed can help encourage this natural cooling process. You could also try placing your bare feet in a bowl of lukewarm water for a few minutes.

It's important not to go to extremes, though.

Very cold showers, ice packs or frozen items can sometimes have the opposite effect by shocking your body into wakefulness. Similarly, extremely cold objects placed in the bed can create condensation and excess moisture, which may end up making you feel hotter later in the night.

Gentle cooling tends to work best.

6. Rethink Your Bedding

Sometimes the simplest solutions are the most effective.

If you share a bed, consider using separate duvets. Sharing bedding can trap extra body heat and make both partners feel warmer throughout the night.

Likewise, if your dog or cat usually sleeps curled up beside you, it may be worth encouraging them to spend the night in their own bed until temperatures cool down. A furry companion is essentially a portable hot water bottle.

You may also find it helpful to swap heavier bedding for lighter alternatives, such as:

• Lower thread-count cotton sheets

• Bamboo bedding

• A lightweight cotton sheet instead of your usual duvet

Breathable fabrics can help improve airflow and prevent heat from becoming trapped around your body.

The Bottom Line

Heatwaves can certainly make sleep more challenging, but they don't have to ruin your rest.

Rather than chasing perfect sleep, focus on creating the coolest, most comfortable environment possible. Keep your bedroom shaded, cool your body gently, avoid habits that raise your temperature and listen to your natural sleep signals.

Most importantly, try not to stress about the occasional disrupted night. Your body is highly adaptable, and a little flexibility often goes a long way when the temperature rises.