Improve your Sleep in the Heat: 9 Suggestions That Actually Work

With high summer temperatures continuing across the UK, getting a good night’s sleep can be challenging. You may find yourself tossing and turning, waking more often, or feeling tired despite spending enough time in bed.

During a heatwave, warm bedrooms and longer daylight hours can disrupt the body’s natural sleep processes, affecting energy levels, mood, exercise performance and recovery. The good news is that a few simple changes can make a significant difference.

Why Does Heat Affect Sleep?

Your body temperature naturally drops in the evening as part of your circadian rhythm, the internal clock that regulates sleep and wake cycles. Research shows that your body needs to drop by -2 degrees Fahrenheit to produce melatonin. This drop in core temperature helps signal that it’s time to rest.

When your environment is too warm, your body must work harder to release heat, making it harder to fall asleep and stay asleep. Higher temperatures can also reduce deep sleep, the stage most closely linked to physical recovery, muscle repair and restoration.

9 simple ways to sleep better during a heatwave:

  • Keep your bedroom cool by closing blinds during the day, limiting heat from electronics, and opening windows when temperatures drop.

  • Improve airflow with a fan positioned to circulate air around the room rather than directly at you.

  • Use breathable bedding such as cotton or linen sheets and lighter duvets.

  • Take a lukewarm shower before bed to help lower your body temperature naturally.

  • Stay hydrated throughout the day, but avoid drinking large amounts just before bedtime.

  • Eat lighter evening meals that are easy to digest and include hydrating foods such as watermelon and strawberries.

  • Exercise strategically, opting for early morning or evening workouts and allowing time to cool down before bed.

  • Reduce evening light exposure by dimming lights and limiting screen use before bedtime.

  • Don’t stress about poor sleep. If you wake up, focus on relaxing rather than forcing yourself back to sleep.

Small adjustments to your environment, hydration, routine and recovery habits can make a big difference to sleep quality during hot summer nights.