20% off £40 or 15% off £30
Can’t sleep in the heat? Here's how to stay cool at night
Written byHeeral Tomlinson
Reviewed byChandni Vadgama
Dreading sweaty bedtimes? We share our tips on keeping cool on hot nights and which bedding’s best for hot weather
Summary
1Why is it harder to sleep in the heat?
Tossing and turning on a hot night? You’re not alone – our bodies are designed to cool down before we fall asleep.
2What bedding is best for hot weather?
Consider investing in a cooling pillow or cooling mattress topper, from pillows infused with copper to bedding with cooling gel pads sewn inside.
3What's the best temperature for sleep?
According to the Sleep Foundation, between roughly 15 and 20 degrees Celsius is the optimal temperature for sleep.
Few things are more frustrating than trying to sleep in a heatwave. Whether you’re tossing and turning or waking up sweaty, hot weather can have a significant impact on sleep quality. So, how can you cool down? H&B Science Communications Manager Heeral Tomlinson is on hand with the facts behind why it’s so hard to sleep in hot weather, plus advice on keeping you and you room chilled through the night.
Why is it harder to sleep in the heat?
Tossing and turning on a hot night? You’re not alone – our bodies are designed to cool down before we fall asleep. “Our core body temperature gradually drops in the evening, helping signal that it's time for sleep,” says Heeral. “When your sleeping environment’s too warm, it's harder for the body to lose this heat. Research consistently shows that warmer nighttime temperatures are associated with shorter sleep duration and poorer sleep quality. Heat can interfere with the body's normal temperature regulation during sleep, particularly during deeper stages of sleep when repair and recovery occur.”1
How to cool down in bed: practical tips
1. Focus on cooling points
We all make friends with ice packs or cool flannels during hot, sticky weather. But do you know which areas of the body are best at cooling you down? "The neck, wrists, hands and feet contain many blood vessels close to the skin's surface," says Heeral. "Cooling these areas with a cool, damp cloth or running cool water over them may help increase heat loss and improve comfort, although the evidence for one specific body part being 'best' is limited."
2. Cool down your space
Cooling down your bedroom might seem obvious, but it's important – and certain habits might not be as effective as you think. Instead of keeping windows open all day, only open them as the temperature begins to fall in the evenings – you want the air outside to be cooler than inside before you let it all in. If you can, use blackout curtains to block sunlight during the day.
A fan is another heatwave hero. But maybe it's so hot that your fan's just blowing warm air around the room. In this case, face the fan out of an open window to direct this warm air out of your room. According to British Gas, a useful tip is to place a deep dish of ice in front of your fan (if it's facing towards you and your bedroom) to help chill the breeze.2
3. Choose lightweight bedding
Wrapping up in a duvet is probably the last thing on your mind. But rather than stripping all your bedding off, choosing heat-friendly options could help you sleep well. "The most effective strategy for cooling down is reducing your whole-body heat load," says Heeral. "Use lightweight bedding and breathable fabrics." Think linen, bamboo and cotton.
Consider investing in a cooling pillow or cooling mattress topper. The materials and styles vary – from breathable materials to bedding with cooling gel pads sewn inside – so it's easy to find an option that works for you. If you're on a budget or you just want to try before you splash out, a cooling mat designed for pets could be worth a go too.
4. Stay well hydrated
According to the Met Office, staying hydrated is one of the most effective ways to keep cool.3 "Drink plenty of water throughout the day, even if you don’t feel thirsty," Heeral adds. And we hate to ruin your fun, but avoid excessive consumption of caffeine and alcohol as these can contribute to dehydration. If you’re out and about, carry a reusable water bottle and refill it regularly.
"While drinking plenty of fluids is important during hot weather, hydration alone won't prevent overheating at night. Combine good hydration with other cooling strategies like keeping your bedroom cool and wearing lightweight, breathable sleepwear."
What not to do before bed during a heatwave
- Don’t go to bed warm
Another one that might seem obvious, but it's all too easy to forget – getting warm right before you hit the hay means you (and your bedroom) will stay hot. "Avoiding activities that raise body temperature just before bed is supported by sleep research," says Heeral.4
You can use your imagination here – but exercising, cooking and hot showers are all no-gos right before bed. Opt for cold food or consider meal prepping ahead of hotter days, stay in the shade or enjoy a cool rinse (not ice-cold) before you head to sleep. Change into fresh PJs and you're well on your way to a cooler night's rest. - Don’t forget to turn off your appliances
Appliances like computers, games consoles and tumble dryers can all generate a lot of heat – not what you want when the sun's already keeping you up. Turn them off or shut off the rooms they're in to help minimise excess heat. - Don’t sleep in the hottest rooms
Yes, the bedroom's for sleeping... but when weather gets extreme, consider whether there's a cooler room to bed down. Since heat rises, downstairs rooms are generally cooler, plus they're more likely to have cool flooring like stone or tile. If you live in a bungalow or flat, shut off rooms you're not using and consider putting your mattress on the floor and sleeping there to stay as low as possible. Sleep alone where you can to avoid excess body heat.
Sleeping in the heat FAQs
According to the Sleep Foundation, between roughly 15 and 20 degrees Celsius is the optimal temperature for sleep.5 However, this might vary depending on your individual preferences and sleep environment.
If it’s too hot, a fan can be useful for creating a cooler temperature for easier sleep. However, it all depends on you – some people find the noise and breeze of a fan calming, while for others it makes it even more difficult to drift off. If this sounds like you, try a fan that runs quietly and use an oscillating function to help avoid a harsh, concentrated stream of air.
Using a fan, choosing breathable bedding and keeping your space cool can all help you sleep better in the heat. Close windows and curtains during the day, then open them at night when it becomes cooler outside than inside. Sleep downstairs and alone where you can to help minimise heat.
The final say
Phew – hopefully you’re due a more comfortable sleep tonight. Remember that staying hydrated is just as important as blasting the fan – and check on vulnerable people around you if you can. Still lying awake? Whip up a batch of our Eton Mess protein ice cream or discover the five summer habits that make a difference to your wellness...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Chevance G et al. A systematic review of ambient heat and sleep in a warming climate. Sleep Medicine Reviews [Internet]. 2024 Jun [cited 2026 Aug 3]; 75: 101915. Available from: https://www.sciencedirect.com/science/article/pii/S1087079224000194 British Gas. How to keep your home cool in summer [Internet].
2. British Gas [reviewed 2026 Jun 2; cited 2026 Aug 3]. Available from: https://www.britishgas.co.uk/the-source/no-place-like-home/ingenious-ways-to-keep-your-home-cool.html Met Office.
3. Met Office tips for staying cool during the heat [Internet]. Met Office [reviewed 2025 Aug 11; cited 2026 Aug 3]. Available from: https://www.metoffice.gov.uk/blog/2025/met-office-tips-for-keeping-cool-during-the-heat
4. Szymusiak R. Chapter 20 – Body Temperature and Sleep. Handbook of Clinical Neurology [Internet]. 2018 [cited 2026 Aug 3]; 156: 341-51. Available from: https://www.sciencedirect.com/science/chapter/handbook/abs/pii/B9780444639127000205 Sleep Foundation. Best Temperature for Sleep [Internet].
5. Sleep Foundation [reviewed 2025 Hul 11; cited 2026 Aug 3]. Available from: https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
Related to this article
