15 Tips For Getting Better Sleep During A Heatwave

The temperature’s rising, palms are sweaty, heartbeats are racing – it can only mean one thing: the heatwave has arrived. While our friends across the pond might be kitted out with the latest AC unit, Brits continue to make do with a fan and an open window. It’s not the best, but it’ll do. After all, we only get two weeks of real summer over here. But what about when night falls? Tossing and turning in sweaty sheets isn’t exactly the best situation for optimum slumber. Fear not, we’ve rounded up some of our top tips for getting a good night’s sleep, as well as what to avoid when it’s hot outside.

How To Sleep When It’s Hot

DO: Give Your Space Some Airflow

The first thing you’ll want to do is introduce more air and shade into your bedroom. ‘Managing the temperature in your house can be a stressful game of chess,’ say James Wilson, a sleep expert at Mattress Online. ‘We open and close windows, curtains and blinds to allow airflow, and prevent direct sunlight coming into rooms.

‘Often the advice says to keep windows closed so the hot air doesn’t get in, which is based on how hotter countries deal with the heat,’ he continues. ‘But our houses have not been built from breathable materials. For a newer house this might be true, but getting windows open when it is cooler, getting some airflow through the house where possible and closing blinds and curtains when there is direct sunlight on the room can be extremely helpful.’

DON’T: Put Things From The Freezer In Your Bed

Tempted to stick your bedsheets in the freezer for a cold, fresh start to the night? Well, think again. ‘A common piece of advice you will see is to put your bedding, your pillow or your duvet (who has a freezer with enough space for a duvet?) in your freezer, and then put the frozen object in your bed,’ says James. ‘But this sudden cold will wake your body up. Not only that, a frozen thing will always melt, which causes problems. The moisture it creates warms up, making you even hotter, and it leaves a wet patch in the bed, which nobody likes sleeping in.’

DO: Make Some Shade

Did we mention shade was important? ‘One of the best ways to sleep well in the heat is to make sure there is no way the sun can get in,’ explains Katherine Hall, a sleep expert at Get Laid Beds. ‘Simple techniques like drawing the blinds throughout the day will prevent the hot air entering and leave the room feeling nice and cool. Opening the windows slightly before you go to sleep will also provide a gentle breeze to help you sleep through the night.’

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DON’T: Nap Throughout The Day

Whatever you do, don’t nap. ‘The heat can often leave us feeling fatigued and lethargic, making it tempting to take an afternoon nap,’ says Katherine. ‘The trouble is that this then disrupts your everyday routine, and in turn your sleeping pattern. It is therefore important to avoid sleeping in the day or going for spontaneous naps and stick to your regular routine.’

DO: Use A Hot Water Bottle (Yes, Really)

A hot water bottle, in this weather? Trust us, it will do the trick. ‘We don’t need to be cold before bed, we need to be cooler,’ explains James. ‘As you are winding down for bed, put your bare feet on a hot water bottle full of lukewarm water. This will induce the slight drop in core temperature we need for sleep. If you do not have a hot water bottle, use a bowl of warm water.’

DON’T: Share Sheets With Your Partner

While we do love our partners, we don’t love their body heat during a heatwave. The solution? Separate duvets and sheets. ‘If you share a bed with someone else, and also share a duvet, your partner’s body heat could be making your sleep environment unbearably hot,’ James highlights. ‘Have separate duvets or sheets, based on your preference in terms of weight and material, and maybe try bamboo or silk products, which are great for absorbing and wicking away moisture.’

DO: Use Lightweight Sheets

Speaking of sheets, it’s best you keep them light when it’s heatwave season. ‘Heavy and thick duvets during the heat can result in a restless and uncomfortable sleep,’ says Katherine. ‘Switching to a thinner sheet and a lightweight duvet will provide an additional level of comfort, with the material less likely to make you sweat.’

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DON’T: Switch Off The Fan

We’re a big fan of, well, fans – especially throughout the summer months. ‘Time to dust off the fan,’ agrees Katherine. ‘The cool air provides a refreshing escape from the heat and has been proven to help you sleep. For extra relief, you can try placing an ice tray in front of the fan so that when the fan blows the melting ice will fill the air, leaving the room as cool as can be.’

DO: Wear Cotton Pyjamas

While some might want to sleep in the nude, those of us who prefer a set of PJs to see us through the night will need other plans. ‘It may seem simple, but something as small as sleeping in the right material can be the difference in getting a good night’s sleep,’ says Katherine. ‘I would recommend cotton as it is breathable and soaks up sweat, providing ultimate comfort in the heat.’

DON’T: Forget To Stay Hydrated

Water is your best friend in hot weather. Make sure to keep topped up throughout the day, and keep a drink close at night. ‘The sweltering heat can result in a lot of sweating which means you are constantly losing fluids,’ adds Katherine. ‘It is therefore essential to stay hydrated throughout the day and drink plenty of water. Research has suggested that you should be drinking fluids before you even feel thirsty to avoid dehydration which can lead to heat exhaustion.’

DO: Have A Cold Shower Before Bed

The quickest way to cool down? Jump in the shower. A cold rinse before bed is perfect for bringing the temperature down before sleep. But if you can’t bear the thought of Wim Hof-style freezing water, you can always try lukewarm water.

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DON’T: Drink Alcohol

As those of us who have suffered a hangover may have realised, alcohol can leave you incredibly dehydrated. And on a hot night, this sensation is only made worse. Instead, try drinking half a pint of water shortly before hitting the hay, to avoid waking up in the middle of the night.

DO: Stick To Your Routine

While it can throw you off-kilter, you shouldn’t let the heat disturb your usual nighttime rituals. You should especially stick to your normal wake-up and bedtimes – don’t over-indulge in long nights at the pub with friends – so that you don’t disturb your sleep schedule.

DON’T: Eat Lots Of Protein

Another dietary mishap waiting to happen. It’s best to avoid eating too much protein when it’s hot outside, since it heightens the body’s metabolic rate. This then causes the body to heat up, which can make sleeping all the more uncomfortable.

DO: Accept The Inevitable

You can only do so much when it comes to cooling down during a heatwave. However, James tells us that having the right mindset is just as important as switching on the fan and taking a cold shower. ‘One of the biggest problems with the hot weather is the tizz we get ourselves in when it comes to sleep,’ he reminds us. ‘We tell ourselves “it is hot tonight, I won’t be able to sleep.” Guess what happens? This prophecy becomes true because we focus too much on the heat. Accept that sleep will be more difficult, try to stay calm about that fact. And remind yourself, we live in the UK, it will be raining before you know it.’

Featured image: Hutomo Abrianto, Unsplash