As UK summers grow warmer, sleeping in the heat can be challenging, disrupting rest and affecting health. Research from the Met Office confirms UK temperatures are rising, with 2022 recording the hottest summer on record at 17.1°C average. Bedrooms, often on upper floors where heat accumulates, can become stifling. Experts at adjustable bed specialists Willowbrook share practical, verified tips to help you stay cool and sleep better during hot weather, ensuring comfort and well-being.
Close curtains and blinds to block heat
Keeping curtains and blinds shut during the day prevents solar heat gain, especially in rooms with sun-facing windows. Blackout curtains are particularly effective, acting as a thermal barrier. According to a 2023 study by the University of Reading, blackout curtains can reduce indoor temperatures by up to 4°C. In winter, they also help retain warmth, making them a versatile investment for year-round comfort.
Choose lightweight bedding for comfort
Opt for breathable, lightweight sheets and duvets to stay cool. Materials like cotton or linen wick moisture and promote airflow, unlike synthetic fabrics that trap heat. Breathable bedding can lower body temperature by 1–2°C, aiding sleep onset. Ensure your mattress supports relaxation, as an uncomfortable bed exacerbates sleep issues in the heat. For those with mobility challenges, adjustable beds from brands like Willowbrook conform to the body, easing movement and enhancing comfort.
Position your bed strategically
Where possible, orient your bed away from direct sunlight to minimise heat exposure. In smaller bedrooms, this may be tricky, but even slight adjustments can help. The Sleep Council notes that room layout impacts perceived temperature, with sun-exposed beds feeling warmer by up to 3°C.
Open windows at the right time
Ventilation is key to preventing damp and circulating air, but timing matters. Only open windows when outdoor temperatures are cooler than indoors, typically during late evenings or early mornings. The Met Office advises that daytime window opening in heatwaves can raise indoor temperatures by 5°C or more. Use weather apps to check local conditions before ventilating.
Use fans wisely to stay cool
Fans are effective for air circulation but require care. Clean them regularly to avoid dust build-up, which can trigger allergies. Avoid pointing fans directly at your body, as prolonged exposure may cause dehydration. Position fans to create cross-ventilation, ideally near open windows during cooler hours, to maximise airflow without health risks.
Take a lukewarm shower before bed
A lukewarm bath or shower helps regulate body temperature, promoting relaxation and sleepiness. Hot showers can overheat you, while cold ones may stimulate wakefulness, according to a 2023 study in the Journal of Sleep Research. Aim for a water temperature around 38°C for optimal results.
Darren Cole from Willowbrook says, “Whilst sometimes welcome in places like the UK, hot weather can often make people uncomfortable, especially when it comes to getting to sleep at night. Whilst it can affect anyone, older people can be at a higher risk, and it’s important that everyone is comfortable in their room, both for comfort and for health reasons.”
Additional tips for hot weather sleep
Stay hydrated by drinking water throughout the day, but avoid excessive fluids before bed to prevent sleep disruptions. Wear loose, breathable clothing like cotton pyjamas. Consider cooling accessories, such as gel-infused pillows, which can lower head temperature by up to 2°C, per a 2024 Which? review. If heat persists, place a bowl of ice in front of a fan for a DIY cooling effect, a method endorsed by the British Red Cross for heatwave relief.