Summer Sleep Tips for Better Sleep During a Heatwave

1. Keep your bedroom cool

During a heatwave, it’s important that your bedroom doesn’t get too warm during the day, so close curtains or shutters to keep the sun out. In the evening, open windows and doors to welcome cool outside air. You could also try opening two windows opposite each other to create a draft that brings in more fresh air. 

2. Use your fan strategically

A fan can help you keep cool, but did you know that fans can work even more effectively if you place them strategically? Position your fan in front of a window to blow cool outside air in. If that’s not possible, you can place a bowl of ice cubes in front of the fan, so the fan air flows over the ice and feels fresher.  

3. Choose breathable bedding 

Thinner duvets or light cotton blankets are perfect for summer. Synthetic fabrics trap heat and moisture, so choose natural, breathable materials like cotton, linen or bamboo that wick away sweat better. A cool cotton fitted sheet can also make a huge difference. 

4. Take a lukewarm shower before bed 

An ice-cold shower might sound refreshing, but it can cause your body to try to warm up afterwards, making you feel hotter. Opt for a lukewarm shower instead – it slightly lowers your body temperature and helps you relax. 

5. Choose the right pyjamas

Just like breathable bedding, it’s also smart to wear light, breathable sleepwear. Cotton or bamboo pyjamas are comfortable and help keep your body cool.  

6. Cool your wrists 

Certain areas of your body have more blood flowing just under the skin, such as your wrists, neck, ankles and the inside of your elbows. Placing a cold washcloth or fabric-wrapped ice pack on those spots can help you to cool yourself efficiently and avoid overheating. 

7. Sleep low – or alone 

Warm air rises, so sleeping on the floor can help – it’s often cooler than a high bed. If you share your bed with a partner, consider sleeping separately during extreme heat, since two bodies generate twice as much heat. 

8. Avoid heavy meals and alcohol 

A heavy meal or lots of alcohol right before bed burdens your digestion and raises your body temperature, which makes it harder to fall asleep. Try to eat a light meal at least two hours before bedtime and avoid alcohol before bed. 

9. Drink enough water 

Drinking enough water during the day is important to prevent dehydration, especially in high temperatures. 

10. Invest in cooling technology 

If your bedroom is consistently warm, consider getting an air conditioner or a special cooling mattress topper with gel filling that dissipates heat better. An air purifier improves air quality and cools your space in summer.

11. Pay attention to your daily rhythm 

Besides cooling your bedroom, it’s important to keep your daily rhythm as stable as possible. Wake up and go to bed at the same time to keep your biological clock in balance and reduce the chance of disrupting your sleep cycle. Try to stay active during the day, but avoid strenuous activity right before bed that raises your body temperature. 

Extra tips for parents and light sleepers 

Children may have even more difficulty sleeping in warm weather, but there are a few methods for encouraging a restful sleep in the heat.

• Make sure their room stays well-darkened during the day and open windows in the evening.

• Use a thin cotton sheet instead of a duvet.

• Make bedtime fun with a ‘cool cuddle’, for example, a soft stuffed animal placed in a plastic bag in the freezer.

• For light sleepers, white noise machines or soft nature sounds can help with falling asleep, even if the fan is on or there’s street noise through an open window.  

• Stick to consistent routines so their biological clock stays stable – even on warm nights. 

Stay cool and sleep well

Falling asleep during a heatwave can be easier with a few smart changes and some preparation. Keep your bedroom cool, adjust your sleep habits and don’t forget the importance of getting a good night’s sleep – it’s essential for making the most of the warm summer days.