Ten top tips for sleeping well during a heatwave

With parts of the world experiencing record temperatures above 40°C, we are clearly in for a scorching summer.

The UK is not nearly as hot as the US or Greece, but if trends continue, we could have the warmest year on record.

According to this week’s Met Office forecast, most of the UK could be heading toward a weekend of “high pressure building to bring a lot of dry weather” and “more widely very warm” temperatures.

Reports also suggest we could be in for a mini-heatwave as early as next week, meaning it could be time to stock up on suncream.

London is set to be hotter than the Algarve next week with temperatures of up to 27°C.

This news will likely divide Brits, with many bemoaning the annual summer sweatathon while others will enjoy basking in the sunshines.

Heatwaves are often welcome in the UK, with sun worshippers visiting parks and beaches to soak up the sun and make the most of the summer weather before the inevitable showers.

However, they can also cause serious issues — such as in July 2022. The UK experienced record-breaking temperatures, with some areas exceeding 40°C (104°F) for the first time.

This led to significant strain on health services, disruptions to travel, and increased incidences of wildfires.

Unlike other countries accustomed to boiling summers, most UK homes are built to keep the heat in. Air conditioning? Never heard of it.

But with talk of incoming warm weather, we may have to cope with a few nights of sleeping in uncomfortably hot environments.

Fortunately, we can follow several methods to keep ourselves cool and enjoy a good night’s rest.

Ten top tips for sleeping well during a heatwave

1. Keep rooms cool

Close curtains and windows in rooms that face the sun during the day — but open windows at night to let in a breeze.

2. Cool your feet down

Cooling your feet can lower your body’s temperature. Cool your feet before bed by running cold water over them, or cool down some socks in the fridge and wear them to bed.

3. Sleep on your side

Sleeping on your side allows more heat to escape from your body. Because heat escapes from your head, hands, and feet, keep these body parts outside the covers

4. Drink enough water

Staying hydrated is especially important in hot weather. Ensure you drink enough water throughout the day, but avoid drinking too much right before you go to sleep to avoid waking up during the night.

5. Don’t take a cold shower

Although it may seem counterproductive, having a lukewarm shower will help you stay cooler. Cold water can increase our body temperatures, meaning you’ll feel warm going to bed.

6. Wear cool pyjamas (or nothing at all)

Now isn’t the time for cosy flannels. Make sure your pyjamas keep you cool — think light materials and T-shirts and shorts — or wear nothing to let your body heat escape more easily.

7. Use a hot water bottle

Your hot water bottle doesn’t need to be reserved for chilly winter nights only. Fill it with cold water and place it in the freezer, then take it to bed to stay cool all night.

8. Exercise earlier in the day

If you usually exercise in the evening, you may want to consider a morning workout instead. Exercising can raise body temperatures, so a cardio session before bed may make you warmer.

9. Use a cold wet flannel

Place a wet flannel in the fridge a few hours before bed and then place it on your forehead to keep you cool as you drift off.

10. Try not to nap

While the warm weather might make us sleepy, and taking a nap in the hottest part of the day might sound very inviting, this may make it harder for you to fall asleep at night.