While it’s lovely to have the sunshine and warmth during the day, it’s never fun sleeping at night in a bedroom that feels like an oven.
Ideally, bedrooms should be around 16-18°C (60-65°F) but if, at night, the outside temperature remains higher, or your bedroom has retained the heat from the day, it can be hard to keep cool.
Here are our tips to help you combat those long, hot sleepless nights this summer:
- Open windows – and doors – to create a draught and boost airflow.
- Lose the duvet and blankets. Use a cotton sheet, if anything, or a duvet with a low tog rating.
- Wear light cotton nightwear – it’s better than being naked as natural fabric will absorb perspiration.
- There’s nothing more refreshing on a hot summer night than taking a cool shower (or bath) before bedtime. But, try to go for a more lukewarm temperature than a cool one. A more tepid water temperature will lead to an increased blood flow to the skin. This will cause more heat loss from the body and benefit you in the long run when it comes to sleeping better.
- Drink plenty of cold water and always keep a glass handy by the bed.
- Avoid too much alcohol or a big meal before bed, which can cause dehydration and over-active digestion -keeping you hot and bothered at night.
- Fill a hot water bottle with ice-cold water.
- Put your pillowcase in the fridge before bedtime.
- Use an electric fan and put a tray with ice cubes in front of it.
- Chill socks in the fridge before bedtime as it will help to lower your core body temperature.
- Keep some space between you and your partner. Stop snuggling and put some space between you to help stay cool. It helps if you have a big enough bed too! Top tip: next time you buy a new bed, make sure it’s big enough for the two of you to sleep without disturbing each other. 5ft wide should be your minimum!
If you’re struggling to sleep on a regular basis, visit The Sleep Charity website for expert advice for people of all ages.
First published 1st July 2022, updated 03.07.23
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