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When the temperature soars, getting a good night's sleep can feel almost impossible. Sticky sheets, a hot bedroom and restless nights can leave you feeling tired before the day has even begun.
The good news is that a few simple changes to your bedroom, bedtime routine and bedding can make hot nights much more comfortable. Here's how to get to sleep during a heatwave.
One of the easiest ways to make a difference is to look at what you're sleeping under.
Heavy duvets, synthetic fabrics and thick bedding can trap heat close to your body. Silk is naturally breathable and helps with temperature regulation, making it a particularly appealing choice when the weather gets hot.
A lightweight silk sheet or silk duvet can provide a comfortable layer without creating the heavy, enclosed feeling that can come with warmer bedding.
For particularly warm nights, consider switching to a summer-weight silk duvet and pairing it with a breathable silk duvet cover and silk fitted sheet.
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The temperature of your bedroom can have a significant effect on how easily you fall asleep. NHS guidance recommends keeping your living space cool during hot weather by closing curtains and blinds during the day and opening windows when the temperature outside has fallen.
Try to:
Close curtains or blinds during the hottest part of the day.
Keep sun-facing windows closed while the outside temperature is higher.
Open windows in the evening and overnight when it is cooler.
Use a fan to circulate air when appropriate.
Turn off unnecessary lights and electrical equipment, which can produce additional heat.
If another room is noticeably cooler, consider sleeping there during particularly hot nights.
A bedroom that feels pleasantly cool rather than stuffy can make falling asleep much easier.
It's tempting to simply throw off all your bedding when you're hot, but you may find that a lightweight layer is actually more comfortable.
Your body naturally needs to lose heat as you sleep, and a bedroom or bed that is too hot can interfere with this process.
The key is choosing bedding that doesn't hold excessive heat against your body.
Silk bedding can be an excellent option for summer because it is lightweight, smooth and breathable. Rather than surrounding yourself with a heavy duvet, a lightweight silk duvet can provide just enough coverage to remain comfortable without feeling weighed down.
If you're struggling to get comfortable, try lowering your body temperature before getting into bed.
A cool shower can help you feel more comfortable before bedtime. You can also place cool water on your skin or clothing, or use a cool damp cloth for a few minutes. These are among the measures recommended by the NHS for coping with hot weather.
However, you don't need to make yourself freezing cold. The aim is simply to feel comfortably cool when you get into bed.
Hot weather increases the importance of staying hydrated. Keep water nearby and drink regularly throughout the day.
However, drinking a very large amount immediately before going to bed may mean you're waking up repeatedly to visit the bathroom. Staying hydrated consistently throughout the day is generally a better approach.
The NHS also recommends avoiding excess alcohol during hot weather, as well as limiting caffeine and hot drinks when you're trying to keep cool.
The clothes you sleep in can make a surprising difference.
Loose-fitting, lightweight nightwear can allow air to circulate around your body more easily. Natural, breathable fabrics can also feel more comfortable than heavier synthetic materials.
And if you prefer to sleep with as little clothing as possible, that's perfectly reasonable during particularly hot weather.
When you're hot and uncomfortable, it's easy to change your entire routine – staying up later because you don't feel sleepy or sleeping in the following morning.
Try to keep your usual sleep and wake times where possible. A consistent routine helps your body recognise when it is time to sleep. The NHS recommends maintaining regular sleep times and creating a relaxing period before bed.
Dim the lights, put your phone away and choose something relaxing such as reading before bed.
A cold alcoholic drink might seem tempting on a hot evening, but alcohol isn't a good solution for a restless night's sleep.
Although it may initially make you feel sleepy, alcohol can disrupt your sleep later in the night. NHS sleep guidance recommends avoiding alcohol as a way of helping yourself sleep.
Instead, keep a glass of cool water beside the bed and focus on making your sleeping environment as comfortable as possible.
Perhaps the most important tip is not to put too much pressure on yourself.
If you're lying awake because you're hot, don't spend hours worrying about how tired you'll be tomorrow. Try to relax, cool yourself down and return your attention to something calming.
NHS sleep advice suggests that if you're unable to sleep, you shouldn't try to force it.
A few disrupted nights during a heatwave are frustrating, but they don't necessarily mean you're going to have a terrible night's sleep every night.
For many people, changing their bedding is one of the simplest ways to make a hot bedroom more comfortable.
Silk is lightweight, breathable and naturally comfortable against the skin. Unlike heavier bedding that can feel increasingly warm as the night progresses, a lightweight silk duvet or sheet can provide coverage without the same bulky feeling.
At Silkweb, our 22 momme silk bedding is designed to provide the luxurious feel of silk while remaining practical for everyday use. For warmer weather, a summer-weight silk duvet can be particularly useful.
You can also combine silk bedding with a silk pillowcase, which gives you the smooth, cool feel of silk around your face and head – often one of the first areas to notice when a bedroom becomes too warm.
If you want to keep things simple, try this routine on your next hot night:
During the day:
Close curtains and blinds in rooms exposed to direct sunlight and keep the bedroom shaded.
A few hours before bed:
Keep unnecessary lights and electrical equipment switched off and allow the room to cool when the outside temperature falls.
Before bed:
Take a cool shower, drink some water and change into lightweight nightwear.
When you get into bed:
Use lightweight, breathable bedding such as a summer-weight silk duvet and silk sheets.
If you wake during the night:
Keep calm, drink a little water if needed and cool yourself down rather than worrying about being awake.
A heatwave doesn't have to mean several nights of tossing and turning.
Keeping your bedroom cool, staying hydrated, maintaining a relaxing bedtime routine and choosing lightweight, breathable bedding can all help make hot nights more comfortable. And when it comes to your bed, silk can be a luxurious yet practical choice for summer sleeping.
Explore Silkweb's range of 22 momme silk bedding, including silk sheets, silk duvet covers, silk pillowcases and summer-weight silk duvets, and discover a cooler, more comfortable way to sleep.
*If you feel unwell during hot weather, particularly if you experience symptoms of heat exhaustion or heatstroke, seek appropriate medical advice. Some people are more vulnerable to heat-related illness, including older people, young children and people with certain long-term health conditions. *
