Top Tips: How To Sleep Better In The Hot Weather

As the summer edges ever closer and the UK is hit with heatwaves a-plenty, the temperature outside has got us all scrambling to the garden, park and beach to soak up some much-needed vitamin D. However, despite many of the UK population being grateful for the long-anticipated heat and are lapping up the sun’s rays during the day, by night there is a very different story to be told. It is said that a third of people (62%) struggle to sleep at night as the weather gets warmer, citing that they struggle to regulate the temperature of both their bodies and habitats when they’re trying to slumber down. Sleep is one of the most important activities for keeping the body healthy and regulated, which is why we here at British Beds Direct have teamed up with sleep expert Susan Leigh to provide some tried and tested tips to help you beat the heat and get a sound night sleep during the warmer weather.

Keep windows & curtains closed during the day

Whilst it may be tempting to leave windows open throughout the day to circulate air throughout your bedroom, it’s much better to keep windows and curtains or blinds closed for the best part of the day and open them later in the evening. Keeping them both closed prevents heat from outside from spilling into the bedroom and warming the space by creating a constant stream of shade. You could even place a dampened cloth over the curtain rail to filter any drafts that make their way into the room.

Use a cooling mattress topper

Also useful if you’re a hot sleeper all year round, but adding a cooling mattress topper to your bed can help keep your body temperature regulated thanks to their nifty cooling technologies, gels or graphites.

Avoid cold showers

A cold shower might sound heavenly when you cannot cool yourself to a comfortable temperature for bed. It’s proven that cold showers help wake the body up and energise us. So this may not be the best option to cool down if you want to wind down for the evening. Instead, opt for a lukewarm rinse to cleanse the body of any daily grime, and you could even tuck a cool, damp flannel or towel under your feet to help cool you down once you’re settled for the night.

Wear cotton sleepwear

Sleeping in the nude may seem easiest to get cool when the heat’s too stifling for you to sleep. When you sleep nude, there’s nothing to wick sweat away from the skin, preventing you from cooling efficiently. Alternatively, opt for cotton, as the material wicks sweat away from the skin to help keep you cooler. You might also wish to sleep alone if sleeping is causing you to overheat. 

Limit exercise before bed

Whilst exercising is a great way to burn energy and get a good night’s sleep, it’s best to avoid any strenuous activities for at least two hours before you’re planning to head to bed as it can release cortisol (stress hormones) into your body leading to an increased heart rate and leaving you feeling restless. Instead, you could go for a leisurely walk or do some gentle yoga to wind down before you settle in for the night. 

Keep hydrated and avoid caffeine

Keeping yourself well-hydrated throughout the day is a great way to sleep better at night. Being dehydrated can be a big disruptor of sleep, so keep an eye on how much caffeine you’re drinking, as it can lead you to dehydrate if consumed in excess. 

Tips for getting kids to sleep in the heat

We all know how difficult and uncomfortable it can be to be too stuffy to sleep, and your little ones can feel the same. If you’re struggling with the heat, the chances are your children are as well, but our expert has shared some handy tips to help keep your kids cool and settled during the night so the whole family can get a good night’s rest. 

Keep them hydrated

Getting plenty of fluids and staying hydrated is extremely important for children, as dehydration can lead to restlessness at night. However, if you struggle to get your little ones to drink enough during the day, you could make homemade ice lollies from cooled boiled water and fruit squash.

Keep their bedroom between 16 and 20 degrees Celsius

Our expert, Susan Leigh, suggests that children sleep best in an environment between 16 and 20 degrees C. So following the same tips of keeping windows and curtains closed during the day when the heat outside is at its peak will help prevent the room temperature from climbing too high. You could also use a fan to keep the air circulating throughout the room.

Give children a cool bath before bed

The same suggestion applies to children as it does to adults. A lukewarm to slightly cool bath will help decrease their temperature without increasing their stress hormone levels, making them more comfortable and settled. You could also keep sleepwear to a minimum and opt for cotton for better sweat-wicking properties.