Expert-Backed Sleeping Tips to Stay Cool in the Heatwave
While the summer months are great for longer days and spending time outside, the hot weather can also cause major sleep disruptions as we battle feeling restless, overheated, and unable to drift off into a deep sleep.
Thankfully, there are various things you can do in the run up to bedtime, to help you cool down and drift off. Here, Alison Jones, Sleep Expert at Sealy, shares her expert hacks on how beat the heat at night this week, as the first heatwave of 2025 gets ready to hit mid-week.
Sleep on your side
If you’re a back or front sleeper, consider switching to your side during the warmer months. This position exposes more of your body to the air, allowing heat to dissipate more effectively and helping to prevent temperature-related wake-ups.
Don’t ditch the PJs
Sleeping naked might seem like the natural solution on a hot night, but it can backfire. Without fabric to absorb sweat, it may actually leave you feeling clammy and more uncomfortable.
Instead, go for lightweight, breathable sleepwear, think loose-fitting cotton pyjamas, a soft nightshirt, or wide-leg loungewear. These help wick away moisture and keep your skin dry and cool all night long.
Switch up your bedding
Summer calls for a lighter sleep setup. If you’re still sleeping on satin, brushed cotton, or synthetic sheets, now’s the time to swap them for breathable options like cotton or linen. These natural fibres promote airflow and wick away moisture, helping your body maintain a comfortable temperature through the night.
For something a little more innovative, consider plant-based fabrics such as rayon made from bamboo, known for being ultra-breathable and gentle on the skin. Want a luxe feel? Egyptian cotton is a go-to for premium softness and lightweight comfort.
Even bedding colour plays a role. Lighter shades like pale blues and pinks are not only soothing to the eye, they also tend to retain less heat than darker hues.
Keep your head and feet cool
When it comes to regulating body temperature, focusing on key pulse points – the head, neck, wrists, and feet – can make a real difference. Cooling these areas helps lower your core temperature faster.
Try running cold water over your wrists or using a damp, chilled flannel on your forehead or neck before bed. Even a few minutes of targeted cooling can help your body reach that all-important sleep-ready state.
Stay hydrated
Water plays a crucial role in temperature regulation and overall sleep quality. During summer, staying hydrated supports your body’s natural cooling process and can even help trigger that drop in core temperature needed for sleep onset.
Sip water regularly throughout the day and keeping a small glass by your bedside in case you wake up thirsty during the night. Just be mindful not to overdo it right before bed to avoid unwanted trips to the bathroom.
Get your workouts in early
Staying active supports better sleep, but timing is key. Exercising too late in the day can raise your core temperature and delay sleep.
Instead, early morning workouts are the way to go. Morning exercise not only avoids the midday heat but also helps synchronise your body clock, reinforcing a healthy sleep-wake cycle.
Rethink your mattress
Your mattress can make or break a good night’s sleep, especially in summer. Traditional thick foam mattresses tend to trap heat, intensifying that stifling feeling when you lie down. The solution? Choose one designed with cooling technology.
Sealy’s Posturepedic range incorporates Geltex, a breathable, pressure-relieving material that helps regulate body temperature. These mattresses also feature a unique BasePlank, engineered to allow air to move through the mattress, working in harmony with AlignSupport® Coils to provide balanced support and a cooler, more comfortable sleep experience.
Sleep Magazine is your trusted UK guide to help you get better sleep and wake feeling truly refreshed.
