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5 Top Tips for Sleeping in Hot Weather

As much as we all love the warmer summer months, the mini heatwaves can cause real problems when it comes to sleeping well. But worry not, there are steps you can take to help improve your sleep health. One way is to try cooling your body temperature. Sleep specialist Dr Nerina Ramlakhan explains:

“If you’re too hot this can stop you from getting to sleep and staying asleep. The brain needs to be a fraction of a degree cooler than the rest of the body to achieve optimal sleep… Cooling the body will alleviate this and increase the body’s chance of getting the deep, nourishing sleep it needs.”

As such, we’re pleased to share our 5 top tips for sleeping during the hot weather:

1. Keep the heat out

During the day, give your sleep a head start by actively trying to keep the heat out. You may think that having the windows open all day would help, but on particularly hot days, all you’re doing is letting in more warm air. Keep your windows closed unless there’s a cool breeze, pull down the blinds and close your curtains.

When the air temperature drops later in the day, you can then open your windows as widely as possible. If you feel unsafe or sleep on the ground floor, then you should the windows once it’s time to go to sleep. Instead, open your internal doors and open any windows that are safe and allow the breeze to filter through.


2. Use a hot water bottle

Those handy little bottles are useful in both winter and summer. Rather than filling with hot water, add ice cold water to your water bottle – you could even chill it in the fridge for an hour or two before bedtime. Avoid freezing it as the rubber could get damaged which could lead to leakages when you put your hot water in during the colder months.

If you’ve not got a hot water bottle handy, you can also chill a moist flannel and put this on your forehead when you’re trying to get to sleep.


3. Stay hydrated – the right way

Make sure you drink enough during the day so that the heat doesn’t leave you dehydrated. However, try to avoid drinking a lot before bed as nighttime loo trips will disrupt you when you finally get your precious sleep.

Remember that the right kind of hydration is important. Avoid fizzy drinks as a lot of those contain caffeine which will keep you awake late into the night. You may also think a ‘night cap’ helps you drop off, but it’s been shown that alcohol disrupts sleep quality so you’re best staying away from it before bed.


4. Keep the fan on

Very few of us in the UK are fortunate enough to have air conditioning installed in our home, but even those who do may want to avoid having it on for too long due to the costs involved. Instead, an electric fan is much more economic and can still be very helpful so long as it’s not too noisy.

Avoid blowing it in your face, and try to keep it away from anywhere overly dusty. A handy tip for making the air even colder is to put a bucket or bowl of ice in front of your fan. As the air blows over the ice, it will become even more chilled and will circulate lovely cold air around the room.


5. Invest in a good mattress and bedding

Having the right materials for your bed can have a real influence on how well you sleep. It’s a great idea to have some good quality 100% cotton sheets that you can use as a covering. Cotton helps to wick moisture away from your body whilst you sleep and also gives you a lovely soft and delicate feel to relax in.

If you have a high quality mattress this can also help you with your sleep hygiene. Having British wool in your mattress can help regulate your body temperature, and some of the premium mattresses can also include Alpaca and Egyptian cotton which is hugely beneficial for warmer sleepers due to their high wicking properties.

If you have any of your own home remedies for sleeping well during the heat, we’d love to hear them. You can get in touch on our Facebook page, or email us at

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