As a third UK heatwave pushes temperatures to 34°C, sleep experts are warning against cold showers and offering practical advice to help people rest during the hot nights.
Why heat disrupts sleep
Sleep expert James Wilson, known as The Sleep Geek, explains that a drop in heart rate and core temperature are essential for preparing the body for sleep. Hot weather hinders this process, making it harder to fall asleep.
Allow the air to flow
James recommends keeping bedroom windows open, but also opening doors and windows in other rooms to create cross-ventilation: '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
Dr Nerina Ramlakhan, sleep expert and physiologist, advises nasal breathing: 'Nasal breathing is naturally more cooling and helps calm the nervous system. 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
Contrary to popular belief, a lukewarm shower is better than a cold one. Dr Ramlakhan says: 'A shower or bath before bed can help lower your core body temperature, especially if you get your head or hair wet. Just be sure it's not too cold – extreme temperatures can be stimulating.' James suggests placing lukewarm water in a hot water bottle and resting the soles of your feet on it to help the body prepare for sleep.
Choose your pillows carefully
Deirdre McGettrick, home expert and CEO of ufurnish.com, recommends down-filled pillows for summer as they are more breathable than synthetic fills. She also suggests cooling pillows made with gel or ventilated memory foam to dissipate heat.
Keep the heat out
James advises closing blinds and curtains in rooms exposed to direct sunlight early in the day to keep rooms cooler when the sun is at its peak.
Freeze your sheets
Deirdre suggests placing bed sheets and pillowcases in sealed plastic bags and freezing them for a few minutes before bedtime for instant cooling.
Turn your fan into DIY air conditioning
James recommends placing a bowl of chilled water in front of a fan to cool the air stream. Alternatively, a bowl of ice cubes can have the same effect.
Invest in a cooling mattress topper
Deirdre advises choosing a mattress topper made of gel-infused foam or latex to regulate temperature throughout the night.
Try not to overthink it
James notes that the biggest obstacle to sleeping in hot weather is the thought 'I am too hot to sleep.' He advises accepting that sleep may be poorer for a few days, and that the body will compensate with better quality sleep later. Listening to calming music, a podcast, or an audiobook can help take the mind off the heat, while avoiding screens and TV.
