If there’s anything more uncomfortable than enduring a heatwave, it’s sleeping through one. We have some cooling tips to make getting some shut-eye easier when the mercury rises.
Hot nights are only going to get more common if the climate crisis continues its long march. Dr Allie Hare, consultant in sleep medicine and co-president of the British Sleep Society, says: “Being too hot during sleep can significantly reduce sleep quality and duration. In particular, it can reduce slow wave (deep) sleep, the stage of sleep that helps us awaken feeling rested.”
The Sleep Charity offers this guidance on its website: “An ideal bedroom temperature is around 16-18C … Temperatures over 24C are likely to cause restlessness, while a cold room of about 12C will make it difficult to drop off.”
But all hope is not lost for those who want to beat the heatwave in their sleep. “Your brain is very smart about sleep,” Hare says, “and it will eventually ensure that you do [drop off], even if it remains warm at night.”
To make getting some shut-eye even easier when the mercury rises, we have some cooling tips for bedtime.
1. Use thinner sheets
Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat. Wearing loose-fitting clothes made of natural fibres like cotton or linen can keep you cooler than sleeping naked.
However hot it is in your bedroom, your body temperature will fall during the night. That is why you sometimes wake up feeling cold even though the temperature is higher than usual.
2. Freeze your bedding
Freeze your pillowcases and dry pyjamas in a bag for 15 to 20 minutes before bedtime. The brief burst of coolness makes it much easier to fall asleep during particularly sticky weather.
3. Take a shower
Take a lukewarm shower about half an hour before you plan to sleep. It can be tempting to stand under freezing cold water, but a cooler wash helps lower your body temperature without making you shiver afterwards. Avoid drying your hair completely, as the remaining moisture will feel refreshing when you drift off.
4. Use a fan and chill your socks
Using even a small fan can be sensible in hot weather, especially when it is humid. It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature.
You can also place a shallow bowl or tray of ice cubes in front of an electric fan to circulate chilled air.
Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.
5. Sleep with a frozen hot water bottle
You heard correctly! This winter staple has proven to be a life-saver during suffocating summers. Half-fill a hot-water bottle and leave it overnight (to allow the ice to expand) before hugging it to sleep the next night. The cooling sensation can make all the difference! (Just don’t use the same bottle for hot water this winter, as it may not be safe.)
6. Avoid alcohol
With all the tips for sleeping in a heatwave, what’s the one item to swerve?
“Using alcohol to help with sleep in the summer!” says Hare, “although it can feel as though it helps you to fall asleep, alcohol significantly disrupts your REM sleep and can cause you to wake up later in the night. Stay hydrated with water or dilute fruit juices instead.”
7. Remember that you will be OK!
Most of us need about seven to eight hours of good-quality sleep each night to function properly. Teenagers, children and babies typically need more sleep because they are still growing.
However, the majority of people can still function well after a night or two of disturbed sleep. Although you might yawn a little more frequently than usual, you will probably be fine.
