The UK is getting hot right now with the BBC predicting temperatures to peak at 29 °C today and hover around 20°C through the night.
While garden barbecues, beach days and sunny strolls are welcome, sweaty restless nights are not. A Dreams Sleep Survey of 15,000 adults across the UK reports 37% of Brits' sleep is disturbed by being too hot. So when the warmer weather hits, its no wonder more people lose all-important ZZZs.
We always recommend shopping one of our tried-and-tested cooling mattresses to help you get comfortable, cool sleep all year round. But if you’re looking for quick fixes so you can snooze peacefully through the current heatwave, stay with us.
Ahead you'll find weird and wonderful cooling methods recommended by physiotherapist and author of The Good Sleep Guide, Sammy Margo, along with a couple of our research-backed suggestions.
Why is it so difficult to sleep in the heat?
Besides making you uncomfortably sweaty in the sheets, causing you to toss and turn in an attempt to find the cool patches of bed, heat gets in the way of our internal body clock.
As a key circadian rhythm cue, there is a close relationship between our ability to fall and stay asleep and our core body temperature.
Your temperature naturally drops when you prepare to sleep and this tells your mind and body to is time to wind down. Then, in the morning, our core body temperature rising is a key signal to wake up.
That means the best temperature for sleeping is low and you'll want to make a conscious effort to cool down your bedroom to find a comfortable sleep position.
9 ways to beat the heat and sleep comfortably
There are both simple and whacky ways to cool down your sleep space and body at night. Here's what Margo and our sleep experts recommend...
1. Use cooling bedding
Consider investing in cooling bedding for more comfortable sleep this summer — that includes sheets, pillows and comforters.
A word of shopping advice: look for breathable, moisture-wicking materials like wool or cotton which welcome airflow, helping to regulate your body temperature.
Our bedding specialist, Becky George, recommends Tempur-Pedic's Pro Air sheet set and the Saatva Latex Pillow, which are designed to keep your temperature neutral.
2. Freeze your sheets
Ever thought about turning your pillow into a giant ice pack? It's possible, and Margo's done it.
“Put your sheets and pillowcases in a plastic bag and stick them in the freezer for a few hours before bed," she says. "This can create a cool and refreshing sleeping surface.”
Note that this can also help firm up memory foam mattresses that may soften in warm temperatures.
3. Sleep solo
A temporary sleep divorce while the temperatures soar can help you and your pattern get more comfortable rest.
Processes like breathing and blood circulation mean our bodies release heat through the night. Hence, a shared bed can get warm as you bask in your partner's warm emissions.
If you're not keen on sleeping completely separately, the Scandi sleep method, where you use separate duvets in the same bed can offer some relief as there's more room for heat to escape from under the covers.
4. Keep a cold spoon nearby
A spoon may not be your typical bedside staple, but the cool metal object can be used to cool down pulse points.
"Using this object to cool down specific areas of your body, such as your wrists or neck, before bed can help you feel more comfortable and refreshed," Margo says.
"Plus, having it nearby means you can easily grab it during the night if you need a quick cool-down,” she adds.
5. Try the Egyptian sleep method
This sleep method involves wrapping yourself, especially your feet, in a cool, damp towel to sleep. The practice is believed to lower core body temperature and promote relaxation.
But be sure the towel isn't dripping by ringing it out or putting it on a quick washing machine spin after soaking. Introducing moisture to your mattress could lead to mattress mould and potentially damage the materials.
6. Try a cold-water bottle
Move over hot water bottle, it's time for ice packs. You can create a sleep-friendly ice pack by filling a hot water bottle with cold water and ice.
Use it in the same way you would a hot water bottle but enjoy a cooling rather than warming effect, stopping you from getting so hot while you sleep.
7. Put your lotions in the fridge
Forget the bathroom cabinet, put your beauty products in the fridge, recommends Margo.
“If you use beauty products such as facial sprays, toners or moisturizers, consider storing them in the fridge," she says.
"Applying chilled products to your skin can help soothe and refresh you, especially on hot and sticky nights. Plus, it can feel like a mini spa treatment before bed!”
8. Always shower before bed
Washing off the sweat and stickiness from the day is key to maintaining good sleep hygiene.
You don’t want to be taking body oils and allergens into bed as these can irritate you while your trying to sleep and build up in your mattress, causing yellow stains.
While it sounds counter-intuitive, a warm bath or shower at night can actually help decrease your core body temperature. This is because once you exit the shower, your body temperature rapidly drops, signalling that it's time to sleep.
9. Make time for your bedtime routine
We've said it before and we'll say it again: a solid nighttime routine is essential for quality sleep.
You might want to soak in every bit of sun on warmer, light evenings, but sticking to your usual bedtime routine will help your body recognise it is time to sleep, hence it will naturally drop its temperature.
After having ample time to wind down, you should feel cooler by the time your head hits the pillow, helping you fall asleep fast and sleep through the night undisturbed by hot flushes.
How to prepare your sleep set up for the summer heat
Thankfully, there are ways to prepare your sleep set up for summer. Choosing the right bedding and right mattress for your sleep style from our curated list of the best mattresses of the year is a good place to start.
The best organic mattresses are also a good option for summer as the natural materials are breathable and good at wicking away moisture.
If you're looking to get serious about cooling, a smart bed with specialized cooling technology will fine tune the temperature of your bed and adjust automatically through the night.
Then it's down to habits. You should make sure to close your blinds on warm days as keeping your room dark without the sun blazing in will help it stay cool. And sleep with your window open to allow the nighttime breeze to flow through.
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