How to sleep in a heatwave: Ten skilled hacks

Summer has finally arrived in Britain with the hottest day of the year so far and temperatures expected to climb before they cool down.  

We miss out on 17 hours of sleep per month during the summer according to a recent survey of 2,017 Brits.

Though over a third of us remain unaffected by soaring temperatures, over half of British adults sleep for six hours or less in the summer, compared to just 39 per cent in winter. 

The NHS recommend Brits get seven to nine hours sleep each night, meaning that we are losing out on an average of over two night’s worth of sleep over the course of the summer.

The research even revealed a quarter of those surveyed have had to take days off work because they feel too tired to come in. With that in mind, The Sleep Charity’s Deputy CEO, Lisa Artis, revealed ten top tips to combat the hotter nights.  

Get the room temperature right

Creating the ideal sleep environment involves managing the room temperature effectively, which can be trickier during the warmer months. Aim for around 16-17°C for the best sleep quality.

As well as the obvious ventilation which will help with this, you might be wise to keep your curtains or blinds closed during the day if you do not use your bedroom.

Window screens are useful to keep insects out while your windows are open if that is something which concerns you. 

Additionally, it’s a good idea to turn off all electronics in your room before bedtime to avoid unnecessary heat buildup.

Sleep positions: starfish or sleep on your side

Spreading out as much as you can – like a starfish – can help to circulate air around your body better and encourage heat to escape as you sleep. 

Alternatively,  you could try sleeping on your side as although this is less spread out than the previous position, it opens up both your chest and back to the air, which are two of the most common areas on our bodies that feel the heat at night.

A warm shower… yes, warm

It might seem counterintuitive, but rather than having a cold shower before bed, take a warm shower before you put on your pyjamas. 

The warm water makes our body heat up, and then, when we get out of the shower, a drop in temperature cools our body down. 

Use fans strategically

Fans can make a significant difference in maintaining a comfortable sleep environment during a heatwave – but beware.

Fans can stir up dust and allergens if not cleaned regularly or used in tandem with an air purifier.

Prolonged fan use can also dry out your skin, eyes and nasal passages, so take care to balance your cooling strategy with your overall comfort and health.

Opt for a lightweight duvet

Consider a lightweight duvet instead of omitting bedding altogether. 

The recent study by Simba revealed that 36 per cent of Brits prefer to sleep on top of their duvet or even remove it entirely in an attempt to stay cool, but using the right duvet can actually provide a refreshing solution. 

The best bedding, or nightwear, to keep cool in over the summer is anything which is 100 per cent cotton.

Refresh with a cooling mist

Spray bedsheets with a concoction of water and peppermint essential oil for a cooling sensation and invigorating aroma.

Restrict food & alcohol intake late at night

Eating too close to going to sleep raises your body temperature, making it tougher to drop off.

Aim to leave at least two hours between your last meal and bedtime.

Restrict alcohol intake too, as alcohol interferes with the body’s ability to regulate temperature, leading to increased feelings of warmth. 

This can exacerbate discomfort in already hot conditions, making it harder to fall or keep asleep.

Cool treats for the feet

Cooling anything near our feet can effectively cool down our entire body. Consider chilling a pair of socks in the fridge a couple of hours before bedtime for an extra cooling sensation. 

Or you could fill and freeze a hot water bottle and place it at the foot of your bed to lower the temperature.

Enhance your comfort, minimise movement

If you still find yourself tossing and turning despite trying various remedies, consider bedding specially engineered to keep you cool. If you are comfortable, you move around less. 

Some modern mattresses or other items of bedding have thermo-regulating properties, or encourage better airflow.

Keep a cool head 

Exposing your head to cooler air can be enough to regulate your body temperature.

Drape a cool, damp cloth over the forehead or neck for instant relief or freeze a sock filled with rice and place it under your pillow for a refreshing chill.