How to sleep well in the heat at home and on holiday

Almost all of us have lost sleep this year due to the heat. We've seen three heatwaves already in the UK and if you've been on holiday in Europe the weather has been scorching, with parts of Spain baking in temperatures of 46°C.

As we get older our bodies become even more sensitive to temperature changes, especially at bedtime and although many of us find we don't need as much sleep, insomnia has been found to have a negative impact on our health and quality of life. 

So to help you slumber more soundly when the mercury rises, we've spoken to sleep experts for their tips on how to get a good night's rest in the heat.

Why we struggle to sleep in the heat more as we get older

Studies have found that significant changes occur in our sleep patterns as we get older. 

We produce less melatonin, the hormone that helps regulate sleep, and with common health issues including menopause, medication side-effects, or chronic conditions - it means that just getting a good night's sleep can be a challenge.

Then when you add in hot and humid weather, it's no wonder we're tossing and turning all night.

Science backs this, with a 2024 study finding a direct correlation between heatwaves and loss of sleep especially in older people - both in the length and the quality of our sleep.

How to sleep well in the heat

Try these tips from three sleep experts.

1. Cool your room before bedtime

Denise Iordache, is a Cognitive Behavioural Hypnotherapist who specialises in sleep issues. She says: "Close blinds or curtains during the day to block out as much of the outside heat as you can.

"In the evening, as the temperature drops, open windows and ventilate your bedroom. Use a fan to draw in cooler air or create cross-ventilation if you do not have an air conditioning unit.

"Try placing a bowl of ice water in front of your fan. It will blow chilled air around the room, acting like a DIY air conditioner."

2. Choose your bedding carefully

Synthetic-mix bedding may be easy care, but isn't as cool to sleep in as natural fabrics.

Iordache says: "Ditch thick duvets or bedding. Choose cotton sheets or linen, as both are breathable and moisture-wicking, helping your body regulate temperature a bit more easily.

"Sleep in breathable, loose-fitting cotton for example. Or if you prefer, sleep in just your underwear or nude, whatever keeps you coolest and most comfortable."

3. Keep your feet cool

Keeping your feet cool can make a big difference as they act as natural thermostats.

Just sticking your feet out of sheets or covers can help excess heat dissipate.

Or to add extra cooling, Iordache says: "Apply a cold, damp cloth, or ice pack (wrapped in a towel) to your wrists, neck, and feet before bed.

"Cooling these pulse points can help lower your overall body temperature."

4. Stick to your sleep routine

When its hot at home or on holiday, its tempting to change your normal bedtime, but this can cause problems too.

Iorrdache says: "Going to bed and waking up at the same time each day helps regulate your internal clock. Aim to be consistent with timings every day, even on weekends, although the long summer nights may be a bit too tempting."

Sam Sadighi, a sleep expert with Get Laid Beds said adjusting to a different time zone can make things even more challenging and resetting your circadian rhythm is paramount for overcoming jet lag. 

She says: "Morning exercise can signal to the brain that it's time to be alert, while reducing activity in the evening can prepare your brain for rest."

But don't make these three mistakes

1. Don't have a cold shower before bed

While its tempting to step under an ice cold shower to cool off, it can actually have the opposite effect.

Iordache says: "A warm or even lukewarm (not cold!) shower or bath can help reduce your core body temperature gradually.

"Cold showers can trigger a rebound heating effect, making you warmer later in the night, which is the thing you’re trying to avoid."

2. Don't eat heavy, spicy or sugary foods before bed

What we consume can make a big difference to our internal temperature.

Iordache says: "Foods that are spicy, sugary, or hyperpalatable can disrupt your sleep by causing indigestion or blood sugar spikes.

"While heavy meals raise your body temperature as your body works harder to digest them.

"Stick to light, easy-to-digest snacks if you need to eat within a couple of hours before your bedtime."

2. Don't put the air conditioning too low

If you are on holiday and your hotel room has air conditioning, it can be tempting to turn the thermostat right down. But this can cause sleepless nights.

Dreams was the official partner for Team GB for the 2024 Paris Olympics.

The British Olympic Association's head of performance services, Dr Greg Retter says that when people are on holiday they often make the mistake of turning their air conditioning too low.

He told Saga Magazine: "The microclimate of your body sits at around about 30 degrees when you are asleep.

"When its hot you naturally just adjust it by sleeping under a sheet rather than a duvet or blanket, but then when we are on holiday, we've all done it, we go to our hotel room and have the air conditioning blast out at 18°C.

"Then we wake up cold in the night, looking for more covers to pull on to keep us warm. You don't need to put the air con that low."

He suggested experimenting with temperatures to suit, but try around 20°- 21°C.