How to Sleep in the Heat – 6 easy hacks to help you fall asleep

Falling asleep can be hard enough at the best of times.

However, when you add in temperatures of up to 34C, you’ll likely find yourself tossing and turning for most of the night.

High temperatures being felt across the UK mean many people may be struggling to switch off


High temperatures being felt across the UK mean many people may be struggling to switch offPhoto credit: Getty

Brits are currently enjoying the sun, with some parts expected to be warmer than Malibu.

Temperatures are set to rise today with London expected to hit 33 degrees so it’s going to be a scorcher.

If you woke up with cloudy eyes this morning, it’s because many of us have trouble falling asleep in the sweltering heat.

The tossing and turning makes for disturbed sleep and you are likely to become grumpy.

Experts say the optimal temperature for a comfortable home is 21 degrees.

Antonio Dengra, CEO of Rointe, says: “It is important to be able to cool your bedroom in order to have a good night’s sleep in hot weather.”

While we haven’t fitted our homes with air conditioning, there are many simpler ways to keep your bedroom cool and sleep better during the warmer months.

Experts have shared their top tips and tricks to help you fall asleep.

1. Hot water bottle

While it may seem controversial, your hot water bottle could actually help cool your room before heading out to the hay.

If you fill up your hot water bottle and put it in the freezer a few hours before bed, it actually makes a pretty good ice pack.

The experts say, “When you’re ready for bed, place the hot water bottle between the sheets and let the sheets cool.”

2. Find the right mattress

While heat doesn’t change the blush spring that burrows into our backs, experts say a mattress can actually help regulate the bed’s temperature.

Jonathan Warren, director of bedding specialist Time4Sleep, said a mattress high in natural fillings such as wool, cotton or bamboo can be a good choice for people struggling to sleep due to the heat.

He says that’s because they’re cooler and naturally hypoallergenic.

He added: “Other options to consider are the new generation Elite Gel memory foam mattresses, which incorporate intelligent temperature regulation technology to help keep you cool in the summer and warm in the winter.”

3. Change your leaves

While keeping your linens clean is especially important if you suffer from allergies, using different sets during the summer can be beneficial for those struggling with the heat.

Lucy Ackroyd, Head of Design at Christy England, said pure cotton sheets are breathable and can help regulate your temperature and moisture during sleep – helping to prevent that clammy feeling we know all too well.

She said: “Not only that, fabrics with a high thread count also lie smoother against the skin, so not only do you feel a lot more comfortable, you also feel less tangled or pinched in rougher fabrics, especially on sleepwear.

“Try percale versus satin sheets as they are more loosely woven and therefore much more breathable.”

Lucy said you should have a summer duvet and a winter duvet too.

“During these hotter months, a lighter tog of 4.5 is recommended. If you like something heavier but still breathable, try a 10.5 tog,” she said.

4. Limit the light

You may think that your blinds and curtains are there to stop the light, but they can actually help when it comes to temperature control.

Jason Peterkin, director at 247 Blinds, said you should consider how your windows face.

He explained: “A south-facing room will benefit from thicker, thermal materials to keep it cool.

“In general, wooden blinds and wooden shutters are great for keeping the temperature in the house down because they allow you to adjust the amount of light that is filtered into the room by changing the size of the gap between the slats.

“The wood also acts as a natural conductor of heat, helping to keep the warm air out during the summer months.”

But if you want to completely block sunlight, go for blackout blinds, says Jason.

“Not only does the thick fabric help regulate the temperature in the house, but it also ensures you get a better night’s sleep during the lighter months and lighter mornings,” he added.

5. Fix your windows

It might feel like you’re melting in the heat, but opening the window might not be best, says one expert.

Safestyle’s Adam Pawson said that like blinds, it depends on how your window is oriented.

“If your windows face south, it’s best to close your curtains or blinds, or set the window to the night vent position to let in some air.

“If your windows face north, it’s wise to keep them closed to avoid getting hot air in,” he said.

6. Power off

Sealy sleep expert Alison Jones said turning off electronics and putting down your phone can help you fall asleep in the heat.

She said: “Too much tech before bed is not only bad for your eyes, it can affect the temperature of a room.

“Outlets give off a surprising amount of heat and can disrupt your sleep pattern, especially in the already warm months.

“Turn off unneeded outlets throughout the night to lower the room temperature – it saves money on your electricity bills too!”

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Sarah Y. Kim

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