When summer hits the UK and temperatures start creeping up, many of us find ourselves lying awake in hot, stuffy bedrooms, wishing for a breeze and wondering how on earth we’re supposed to sleep. We’re simply not used to it in the UK, are we? As nice as it is to have some hot weather that lasts longer than 48 hours, it can become unbearable, especially at bedtime. For some reason, the UK likes to reach peak temperatures in the late afternoon and evening, doesn’t it!

Unlike other parts of the world, most UK homes don’t have air conditioning, so we’re left battling our heat waves with fans, flung-open windows, and a bit of creativity. While we might not get the more extreme heat that other parts of the world get, once temperatures start rising upwards of 20 degrees Celsius, the UK gets really unbearable.

If you’re struggling to drift off in the heat because your core body temperature feels hotter than the sun, here are 10 simple, practical tips to help you cool down and sleep better on those sticky summer nights.

1. Close your curtains (during the day!)

It might feel counterintuitive, but keeping your curtains or blinds closed throughout the day can stop your room from turning into an oven so you can get some semblance of a good sleep in the arm weather. Once the sun sets and things cool down a bit, open the windows wide to let some fresh air in.

Tip: Blackout or thermal curtains can block out more heat during the day and help regulate your room temperature, allowing you to sleep much better on hot nights.

2. Switch your bedding

If your usual duvet is making you overheat, it’s time for a swap. If you’re warm enough without much cover, use a lightweight summer duvet or even just a cotton flat sheet. Natural fabrics like cotton and bamboo breathe better and help wick away moisture.

Bonus: Cooling blankets are also worth considering. These specially designed throws use breathable fibres that help regulate your body temperature and keep you cool without making you feel uncovered during these hot summer months.

3. Freeze your hot water bottle with caution

Yes, hot water bottles can help in summer too! Fill one with water and pop it in the freezer for a few hours. Place it near your feet, under your knees, or behind your neck to help cool you down as you drift off.

Important: Don’t use the same bottle for freezing that you use for hot water in winter — freezing can weaken the rubber and lead to leaks when reheated.

4. Try the bowl-of-ice trick to help you sleep in the heat

Place a shallow bowl of ice cubes (or a frozen water bottle) in front of your fan to create a DIY cooling breeze. It won’t cool the whole room, but it can take the edge off if you position it well and deliver cooler air when you need it for a more comfortable night’s sleep in the heat.

5. Keep lights and tech off

Electronics and lamps emit heat, so switch off any that you don’t need. Also, try to avoid using the oven, hairdryer, or dishwasher in the evening, as they’ll warm up your space without you realising.

6. Cool your pillowcase

Pop your pillowcase (or even your pyjamas) in a plastic bag and stick it in the freezer for 10–15 minutes before bed. It won’t last all night, in the current warm weather, but it feels blissful when you first lie down.

7. Opt for a lukewarm shower

A lukewarm or cool shower before bed can help bring down your body temperature so you can sleep in the heat without shocking your system the way a freezing cold one can. And you should absolutely avoid a warm shower if you want a good night’s sleep in the heat. Let your skin air-dry for a few minutes to maximise the cooling effect.

8. Sleep downstairs or low to the ground

Heat rises, so if your bedroom is upstairs and sweltering, it might be worth sleeping on the sofa or a mattress downstairs for a few nights. Alternatively, set up a temporary sleep spot on the floor, where it’s often a degree or two cooler.

9. Stick to cotton

From your pyjamas to your pillowcase, choose light, breathable natural fibres like cotton or bamboo. Avoid synthetic fabrics, which tend to trap heat and make you feel even sweatier.

10. Cool your wrists with a damp flannel

Keep a damp flannel in the fridge and place it over your wrists before bed — or even during the night if you wake up too hot. Cooling the pulse points on your wrists helps reduce your core temperature and can make a surprising difference.

Tip: You can also use cooling face mists or fill a small spray bottle with water and a drop of peppermint oil for a refreshing spritz.

Tips to Help You Sleep in the Heat: Final thoughts…

Sleeping in the heat isn’t easy, especially in UK homes that aren’t built to cope with soaring temperatures. But with a few simple tricks to help you sleep in the heat — from freezing hot water bottles to investing in cooling bedding — you can make those muggy nights more bearable and even find some relief.

And remember, if all else fails, there’s no shame in sleeping starfish-style, spread out on top of the duvet, hoping for a breeze. We’ve all been there.

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