As the temperature rises in our homes during the hot spell, it can be difficult to get a good night’s sleep, but there are steps you can take to improve your chances of waking up feeling refreshed As glorious as heatwaves can be, it can be seriously hard to sleep at night – but according to a sleep expert, there are a few things you can do to make things a bit more bearable. As tempting as it may be to jump into a cold shower or eat an ice lolly before bed, these things can actually be making you feel hotter during a heatwave. Change up your bedding While we’ve needed our winter duvets on our beds so far this year, now’s the time to switch them up and swap it for a lighter summer version. Low-tog duvets of around 4.5 tog are the best option and there are even dual tog varieties available these days, with a 10.5 tog one side and 4.5 the other if you’re a couple who feel the heat differently. It’s important to have breathable bedding too and natural fibers are the best to opt for. Polyester tends to hold heat and is water-resistant, meaning if you sweat due to the heat the sheets could stick against your skin. Light-coloured bedding made from natural fibers like cotton and linen offer better breathability. Shut your curtains and blinds Although it seems logical to open the windows wide and allow air into your rooms, it’s actually better to only open them when the outside temperature is lower than inside – so first thing in the morning or late at night. Keeping blinds and curtains drawn will stop the sun’s searing rays heating up your bedroom in the day, leaving it unbearable when you’re ready to hit the hay. Once the sun has set and temperatures have dropped, windows can be opened to allow a cooler breeze to flow around the house. Gadgets also emit heat, even when they’re on standby, so make sure you turn off any in your bedroom to stop them increasing the temperature even more Have a warm bath or shower A drop in core temperature is an important part of the process to your body falling asleep and this approach is basically tricking your body into thinking it is cooler than it is. The reason we use lukewarm water rather than ice cold is that ice cold will shock your body, making it feel more active and more than likely prolonging the process of getting sleep. Hit the floor If you’ve tried everything and the zzzzs are still nowhere to be found, you could try moving your bed temporarily. Heat rises so your house should be cooler downstairs. Set up an inflatable bed in the living room or if you’re in a flat, move your mattress to the floor if there’s space, until the nights get cooler.
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Wednesday, March 11, 2026