Londoners faced a sweltering 33.5C on May 25, breaking May records and making sleep a challenge. With the UK in its first major hot spell, many are struggling to rest. Here are seven expert-approved ways to sleep better during a heatwave.
1. Spray Hands and Feet with Water
Sam Sadighi, sleep expert at Get Laid Beds, recommends this simple hack: spray your hands and feet with water before bed. The evaporation mimics sweating, cooling your body and pulling heat from your core. Alternatively, run them under cool water and don't dry off before getting into bed.
2. Put Socks in the Freezer
Dr. Allie Hare, President of the British Sleep Society, explains that overheating reduces deep sleep. Your feet act as thermostats—cool them to cool your whole body. Pop a lightly dampened pair of socks in the freezer for no more than ten minutes, then wear them to bed.
3. Take a Lukewarm Shower
A cold shower might seem refreshing, but Dr. Hare advises a lukewarm shower an hour before bed. This dilates skin blood vessels, helping you lose heat more effectively afterward. Avoid ice-cold showers, as they can backfire.
4. Keep Windows and Curtains Closed During the Day
Open windows overnight when it's cooler, then close them before morning temperatures rise. Keep curtains drawn during the hottest part of the day to block sunlight from heating your room. Running a fan with windows open only circulates hot air.
5. Switch to Breathable Bedding
Sleep specialist Ashley Hainsworth from Bed Kingdom notes the ideal sleeping temperature is 15-20C. Swap heavy duvets for lightweight, moisture-wicking materials or a cooling mattress topper. For extra relief, place a cool pack under your pillow to lower body temperature and reduce sweating.
6. Avoid Eating Before Bed
Digestion generates heat, so skip late-night snacks. Avoid spicy foods and caffeine in the evening, as caffeine raises heart rate and blood pressure, triggering sweat glands. This helps keep your core temperature low.
7. Avoid Getting Frustrated
Dr. Guy Meadows, co-founder of the Sleep School app, warns that frustration generates more heat. Stay calm, lie still, and accept the heat. Focus objectively on sensations like “I feel heat on my face, neck, and back.” Changing your relationship with heat defuses its power and promotes better sleep.
Remember, fighting the heat only makes you hotter. Stay cool, stay calm, and rest will come.
