Top 10 ways to get a great night's sleep during the heat wave


When the summer heat wave strikes, while it might make for long days outdoors, it can make sleeping almost impossible at night. We've all experienced those uncomfortable nights where we struggle to cool down and get some beauty sleep.

Luckily, Sleepy People have shared with us their top 10 tips for getting a great night's sleep during a heat wave – scroll below for the full list…


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There are a few tricks to help you sleep during a heat wave

1. Ditch the layers

Pyjamas are not necessarily a great idea on a particularly warm evening, so shed your layers until you feel more comfortable.

2. Open windows

Depending on where you live this isn't always achievable – especially if you're near a street with noisy traffic – however if you can get away with it, letting in the cool evening air can make a huge difference.

3. Use a summer duvet

It's very sensible to have at least two types of duvet: a winter duvet with a high tog rating and a lighter summer duvet with a low tog rating.

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Keep a glass of water by your bed in case you need to rehydrate

4. Use air conditioning or a fan

If you can put up with the whirring sound of the machine, these can be great to get that much-needed cool breeze circulating. However, if you live in a motor home, the National Sleep Foundation recommends you avoid air-conditioning as this can be dangerous in a vehicle that isn't moving because it can cause a build-up of carbon monoxide.

5. Remember that heat rises

Because heat rises, you'll quickly notice the difference in temperature to a first or second-floor bedroom in comparison to a ground floor living room. If you're finding the heat unbearable in your bedroom, it's worth considering whether you could sleep downstairs until the heatwave passes.

6. Stay hydrated

You should do your best to keep as hydrated as possible over the summer anyway, but keeping an ice cold glass of water close to your bed can keep you refreshed and help bring your core temperature down.

7. Close curtains during the day

Closing your curtains and blinds during the day when the sun is directly shining on them can make for a much cooler room in the evening.  

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Try closing your curtains to keep the heat out during the day

8. Use an ice pack

If you have a cool box, take the ice pack from it, wrap it in a towel or pillow case and use it in the same way you would use a hot water bottle.

9. Create your own cooling spray

Find yourself an old spray bottle and fill it with icy cold water. Spray it on your face for quick relief if things get a little overwhelming during the night.

10. Take a shower before bed

While it feels like the obvious move would be to have a cold shower before bed, this is actually counter-productive. Having a cold shower means your body overcompensates, attempting to warm you up afterwards. Instead, have a lukewarm shower, which will lower your temperature without the possibility of your body trying to warm you back up.

For more information head to sleepypeople.com