6 expert tips to sleep better during a heatwave

Laura Hampson
·4-min read
An expert has revealed how to ensure you sleep well during a heatwave. (Getty Images)
An expert has revealed how to ensure you sleep well during a heatwave. (Getty Images)

The summer we yearned for is finally here, but with the caveat that warmer temperatures at night make it harder to sleep.

Sleeping during hot weather, especially during a heatwave, can be tough – and now the Met Office has advised that temperatures could be reaching up to 29C this week in parts of England.

"Some central and southern areas are likely to see temperatures approaching the values needed for heatwave conditions," Met Office deputy chief meteorologist, Dan Rudman, said.

"Heatwave conditions need to remain in situ for three consecutive days, and by the beginning to middle of this week it is possible that some parts of the UK could be reaching heatwave thresholds."

So, how can you ensure you still get a good night’s rest during high summer temperatures? Here are six tips that could help you sleep better.

Hot weather means we sweat a lot more which can result in a higher rate of fluid loss from our bodies, so it is important to ensure we are drinking enough water.

The NHS does not recommend a particular amount of water you should drink on a daily basis, but advises that "most people should drink enough during the day so their pee is a clear pale yellow colour".

"It is essential to stay hydrated throughout the day and drink plenty of water," sleep expert Katherine Hall, who has partnered with Get Laid Beds, says.

"Research has suggested that you should be drinking fluids before you even feel thirsty to avoid dehydration which can lead to heat exhaustion."

Woman sitting at desk at home and working with a computer, she is cooling herself with an electric fan and drinking water
Staying cool and hydrated is the key to better sleep during warm weather. (Getty Images)

"It is that time of year, time to dust off the fan," Hall says. "The cool air provides a refreshing escape from the heat and has been proven to help you sleep. For extra relief, you can try placing an ice tray in front of the fan so that when it blows the melting ice will fill the air, leaving the room as cool as can be."

While some of us may have separate winter pyjamas and summer pyjamas, Hall says that the material of our nightwear can make the difference between a good and bad night’s sleep.

"I would recommend cotton as it is breathable and soaks up sweat, providing ultimate comfort in the heat," she adds.

"One of the best ways to sleep well in the heat is to make sure there is no way the sun can get in," Hall explains.

"Simple techniques like drawing the blinds throughout the day will prevent the hot air entering and leave the room feeling nice and cool. Opening the windows slightly before you go to bed will also provide a gentle breeze to help you sleep through the night."

Female Hands close External Roller Blinds from Room. Modern Mechanism to open Shutters Outdoor. Sun Protection Blind Window.
Blocking out the sun can keep rooms cooler. (Getty Images)

Along with switching out your pyjamas for some with breathable materials, Hall also suggests swapping your duvet for something more lightweight.

"Heavy and thick duvets during the heat can result in a restless and uncomfortable sleep," Hall says.

"Switching to a thinner sheet and a lightweight duvet will provide an additional level of comfort, with the material less likely to make you sweat."

"The heat can often leave us feeling fatigued and lethargic, making it tempting to take an afternoon nap," Hall says. "The trouble is that this then disrupts your everyday routine, and in turn your sleeping pattern. It is therefore important to avoid sleeping in the day or going for spontaneous naps and stick to your regular routine."

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