Millions of Brits are facing disrupted sleep as a heatwave descends on the UK just in time for the bank holiday weekend. While temperatures of 27°C across Birmingham, the Midlands, and the rest of the nation are welcome, the resulting sleep disturbances are not.
Dr Tim Mercer, an NHS GP Partner and GP Trainer working with Opera Beds, offers six practical, medically informed strategies to improve sleep quality during hot weather.
Adjust your sleeping position
Sleeping on your side can improve airflow and reduce contact between your body and heat-retaining surfaces like your mattress and bedding. Minimising contact points helps to lower body temperature. If you share a bed, avoid physical contact during sleep, as body heat transfer can worsen discomfort. For those who prefer to sleep on their back, consider replacing heavy bedding with lighter, breathable materials to enhance ventilation.
Support your body clock
Help regulate your circadian rhythm, the body's internal clock that governs the 24-hour sleep-wake cycle. When aligned properly, it enables you to feel alert during the day and sleepy at night. Aim to spend time outdoors during daylight hours, but begin to dim your environment about an hour before bedtime. As daylight hours run later in summer, consider drawing curtains earlier to help cue the body for rest. In the evening, avoid stimulating activities like vigorous exercise; instead, opt for gentle yoga or stretching to encourage relaxation.
Don't take a cold shower before bed
Although it may seem like the most obvious method to cool down before bed, taking a cold shower may actually make you feel worse. Just before bed, having a lukewarm shower can help lower your body temperature and signal to your brain that it is time to sleep, while a cold shower will do the opposite and raise it.
Don't sleep without nightwear
Wearing pyjamas wicks sweat away from your body, allowing you to stay cooler and more comfortable. Opt for loose-fitting cotton or linen clothing instead of sleeping naked. A nightgown or short-set could be a good choice, still allowing airflow to your skin while also helping to wick away any sweat throughout the night.
Prioritise natural, breathable bedding
Bedding made from natural materials like cotton, linen, or bamboo fibres offers better breathability and moisture management than synthetic alternatives. Cotton sheets, in particular, help wick moisture away and promote airflow. For added comfort, consider silk pillowcases, which are especially good for skin and hair.
Stay hydrated
Drink plenty of water throughout the day to avoid dehydration and discomfort from the heat. When you go to bed, take a bottle of water with you so that if you wake up during the night, you can replenish any fluids lost through sweating. If you struggle to drink water throughout the day, consider snacking on juicy fruits like watermelon and strawberries.
