How To Get To Sleep In The Heat on a Summer Night

Summer may be our favourite season, but the temperatures can often cause havoc to our sleeping patterns. With the extra heat leaving us restless, unable to fall asleep(opens in new tab) and feeling over tired as a result.

Keep your hands and feet out of the duvet

Dangling our feet out from under the covers is many people's go-to when it comes to cooling down on a hot night.

And Chief Sleep Officer at Sealy UK(opens in new tab), Neil Robinson, suggests we've got the right idea. He reveals that while there's a common belief that we lose heat from our heads our 'hands and feet are [actually] key to keeping cool' at night. So say goodbye to socks and be sure to let these limbs dangle out the duvet. 

Sleep on your side

If you usually sleep on your back or front, you should try sleeping on your side when it's too hot to sleep.

This sleep position actually exposes a larger portion of your body to the air, letting the heat from your body escape and regulating your body temperature to a much more comfortable level.

Cool down with a flannel

Dr Nerina Ramlakhan(opens in new tab), author of The Little Book of Sleep: The Art of Natural Sleep(opens in new tab), says that the secret behind body temperature at night is keeping your body warm but your head cool.

Sleeping with a cold flannel on your head is the perfect way to achieve this balance, she says: "Place a wet flannel in the fridge for an hour or so before getting into bed and lay it on your forehead to help you drift off to sleep."

Don't stress

Tossing and turning and increased frustration about not getting our NHS-recommended 6-9 hours sleep a night(opens in new tab) are all counter-productive actions when wanting to sleep.

Sometimes, the best thing we can do is take a breath and accept that we're struggling. Then get up and try something soothing - like reading a book, writing down thoughts or even folding the laundry.

Avoid activities that involve a blue light (i.e. phones or TV) and return to bed when you feel sleepy.

Soak your feet in cold water

Heat is lost through your extremities, so soaking your feet in some cold water before you head to bed can help to cool your entire body down.

The water will cool the pulse points on your feet and ankles, instantly helping you to feel a little more sane before sleeping.

Ice the air

This may seem a little elaborate, but if the fan isn't quite cool enough for you, iced air will do the trick.

Get a tray and fill it with ice and a some water. Position your fan just behind the tray. As the ice melts it makes the air above the water cooler, and then it gets blown in your direction, helping you get a cooler night's sleep.

Choose the right sleepwear

If you won't consider sleeping naked during hot nights, then it's time to rethink your summer PJ's.

Science says that light, thin materials like cotton aids sleep in the heat(opens in new tab) as it draws sweat away from your body while still letting your skin breathe.

Clothing that exposes hands and feet are also encouraged, as we lose most heat through our extremities.

Avoid caffeine and drink plenty of water

Caffeinated drinks are known to raise our blood pressure and increase alertness.

Research has also shown caffeine to cause a rise in body temperature(opens in new tab) too, so it's best to avoid caffeinated drinks after 6pm to get a better night's sleep.

Drink plenty of water(opens in new tab) in the evening, and keep a glass by your bedside to stay hydrated throughout your sleep.

One study found that dehydration is linked to insomnia(opens in new tab) too. So be sure to sip some H20 throughout the day as a preventative measure.