How to sleep in the heat – 6 simple hacks to help you doze off

GETTING to sleep can be hard enough at the best of times.

But add in temperatures of up to 34C and it’s likely you’ll be tossing and turning for the majority of the night.


High temperatures being felt across the UK mean that many people might be struggling to dose offCredit: Getty

Brits are currently enjoying the sunshine, with some parts expected to be warmer that Malibu.

Highs of 30C can be expected today. Then it will be several degrees higher on Friday, before temperatures tumble over the weekend.

If you’ve woken up bleary eyed this morning – it’s because many of us struggle to sleep during sweltering conditions.

Tossing and turning makes for a disturbed nights’ sleep and it’s likely you’ll be grumpy.

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

Antonio Dengra, CEO at Rointe, says: “It’s important that you are able to cool down your bedroom in order to get a good night’s sleep when the weather heats up.”

While we may not have our homes kitted out with air-con, there are plenty of simpler ways to help keep your bedroom cool during the warmer months and get a better night’s sleep. 

Experts have revealed their top tips and tricks to help you doze off.

1. Hot water bottle

While it might seem controversial, your hot water bottle could actually help cool your room down before you hit the hay.

If you fill your hot water bottle up and pop it in the freezer for 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 in between the sheets and allow the sheets to cool down.”

2. Find the right mattress

While the heat doesn’t change that rouge spring digging into our back, experts say a mattress can actually help regulate the temperature of the bed.

Jonathan Warren, director at bed specialist Time4Sleep said a mattress with a high content of natural fillings like, wool, cotton or bamboo can be a great choice for people who are struggling to sleep due to the heat.

This he says is because they are cooler and naturally hypoallergenic.

He added: “Other options to consider are new generation elite gel memory foam mattresses that include intelligent temperature regulating technology to help keep you cool in the summer and warm during the winter.”

3. Switch your sheets

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

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

She said: “Not only that, but high thread count fabrics are smoother against the skin, so as well as being much more comfortable, you are less likely to feel tangled up or trapped by rougher fabrics that cling, especially to nightwear.

“Try Percale as opposed to Sateen sheets, as they’re made with a looser weave and therefore are much more breathable.”

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

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

4. Limit the light

You might think your blinds and curtains are there to stop that light peaking through but they can actually help when it comes to temperature control.

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

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

“Generally speaking, wooden venetian blinds and plantation shutters are great for keeping the temperature down in the home as they allow you to adjust the amount of light filtering into the room by altering the size of the gap between the slats.

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

But if you want to completely block out the sunlight then you should opt for blackout blinds, Jason says.

“The thick fabric will not only help to regulate the temperature of the house, but also ensure you get a better night’s sleep during the brighter months and lighter mornings”, he added.

5. Fix your windows

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

Adam Pawson at Safestyle said that like blinds, choosing to have your window open depends on what way your window is facing.

“If your windows are south-facing, it is best to close your curtains or blinds, or put the window in the night vent position to allow some air in.

“Whereas, if your windows are north-facing, it’s advised to keep them shut to avoid any hot air coming in”, he said.

6. Switch off

Alison Jones, Sleep Expert at Sealy said turning off electrical appliances as well as putting down your phone can help you drift off in the heat.

She said: “Not only is too much technology before bed bad for your eyes, it can also influence the temperature of a room.

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“Electrical sockets throw out a surprising amount of heat and can be detrimental to your sleeping pattern, especially during the already-warm months.

“Turn off any plug sockets that aren’t needed throughout the night to help bring the room temperature down – it will also save you money on your energy bills!”

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