Whether it’s a rare heatwave in the UK or you’re on holiday abroad, sleeping in hot weather can be a challenge - to give you all a little help we spoke to our sleep expert Christabel Majendie, who kindly provided us with her 6 top tips for sleeping in hot weather.

In order to drop off to sleep, our core body temperature has to drop. If the room temperature is too high, it is difficult for the body to cool down, which in turn can lead to issues with falling asleep.

In addition, hot overnight conditions make it harder to get into the stage of deep sleep, so the night may be more fragmented with more awakenings as a result.

It’s best to sleep in a cool room with a temperature range of 16 to 20 degrees Celsius so if you have air conditioning this is the ideal setting - but if you don't have this luxury, these are 6 tips to have in mind before you set off to bed.


1.) Prepare your room

Keep curtains or blinds drawn when the temperature starts to rise in the day and only open them in the evening as it cools.

At this time, open the windows to allow cool air to come into the bedroom before sleep.

If it is quiet and safe, sleep with a window open. Keep the bedroom door open to let air circulate.


2.) Your #1 fan

Sleeping with a fan on can help if the noise doesn’t bother your sleep and distract you from falling asleep in the first place.

Position it a few metres away from you and avoid having it blowing directly onto your face.

Don't forget to ensure your fan is dust-free when taken out of winter storage for the first time!


3.) Dress appropriately

Reduce your bedclothes and even consider sleeping in the nude for a better night’s sleep in the heat.

Choose bedding made from natural fibres as these are better for regulating body temperature.

Use appropriate bedding for the temperature; if it is very warm you may be better off sleeping with just a thin sheet.



4.) Lower your core temperature

Having a cool shower before bed can help to reduce body temperature before sleeping in hot weather.

A small bowl of water and a flannel can be helpful to wipe over your face to cool down during the night.

Other tips are to fill a water bottle with ice and water to cool you down in bed. You can also try putting a pair of socks in the freezer to put on to cool your feet.

All of these tips will help to reduce your overall body temperature, which is crucial when it comes to dropping off to sleep.


5.) How to hydrate

Make sure you drink enough water in the day to stay hydrated but don’t drink large quantities of fluid before bed. Have a glass of water by the bed to sip if you wake thirsty.

Be aware of what you drink as people tend to drink more fizzy drinks and alcohol when it’s hot.

Caffeinated soft drinks are also best to avoid late in the afternoon and evening as they can suppress sleepiness, and whilst alcohol might help you to fall asleep initially, it can lead to dehydration and impact the quality of your sleep.


6.) Don't Panic!

Above all, if you can’t sleep, try not to worry about it too much, as any stress can make the problem worse.

Whilst you might be thinking "easy for you to say", remember that most people can easily cope with a few nights of disrupted sleep without it affecting them too much in the day.