There’s nothing quite like a British summer… until it’s 2am, your pillow feels like a radiator, and sleep is nowhere to be found.
If you’re tossing, turning, and peeling yourself off the sheets in the early hours, you’re not alone. Research shows that even small increases in nighttime temperatures can reduce both sleep duration and quality. And in the UK, where we’re often ill-equipped for hot nights (hello, houses built to retain heat), summer sleep can be a real challenge.
But don’t worry – here are some evidence-backed, practical tips to help you keep your cool when the temperature rises.
1. Cool Your Core Before Bed
Your body needs to drop slightly in temperature to initiate sleep. A warm bath or shower an hour before bed might sound counterintuitive, but it actually works – the warmth causes blood vessels to dilate, helping you offload heat afterwards and cool down more effectively..
2. Get Smart with Your Fan
Fans don’t cool the air – they circulate it. But they can help with temperature regulation if you use them wisely. Place a shallow bowl of ice water in front of the fan to circulate cooler air.
3. Rethink Your Bedding
Swap your winter duvet for a a lighter tog (or ditch it entirely in favour of a cotton sheet). Natural fibres like cotton, linen, bamboo or even silk are breathable and wick away moisture.
Scandi sleep tip: Consider sleeping with individual duvets if you share a bed – this helps with personal temperature control (and can prevent duvet tug-of-war at 3am!).
4. Create a ‘Low-Heat Bedroom’
During the day, keep blinds or curtains closed to block the sun. First thing in the morning and in the evening open windows, when outside air is cooler than inside.
5. Stay Hydrated – But Not Too Much Before Bed
Sweating more at night (and during the day) means you need to top up your fluids. Aim to hydrate steadily throughout the day, but cut off excessive drinking 1–2 hours before bed to avoid night-time toilet trips.
6. Don’t Obsess Over the Clock
Struggling to sleep in the heat can increase anxiety which can make it harder to fall asleep. Remind yourself that rest (even if you’re not fully asleep) is still beneficial. It’s also worth remembering that heatwaves are often fairly short-lived in the UK, so it won’t last forever (although it can feel uncomfortable at the time)
If you’re lying awake for more than 20–30 minutes, try a low-stimulation activity like reading or listening to a podcast – try to sit up in bed to do this so your brain associates lying down with sleeping.
7. Consider Your Sleepwear
Less isn’t always more. Light, loose-fitting pyjamas in breathable cotton (or other comfortable natural fibres) can actually help wick sweat away from the body. Naked sleeping can leave sweat pooling on the skin, making you feel hotter.
Bonus: Ideal Bedroom Temperature
Experts recommend a bedroom temperature of around 16–18°C (60–65°F). That can be hard to hit in a heatwave, but even a few degrees cooler makes a difference.
Final Thoughts
Hot summer nights don’t have to mean sleepless ones. With a few simple changes to your environment, routine, and mindset, you can stay cool, calm and… eventually… asleep.
And if poor sleep is a year-round problem, not just a seasonal one, I’m here to help. From one-to-one coaching to tailored workshops, I support both individuals and organisations in building sustainable, healthy sleep habits – no matter the weather.
Want personalised sleep support? Let’s chat.