From the moment temperatures creep into the high twenties, getting to sleep can start to feel like a challenge. Many of us rely on fans to keep us cool, but they're not the only solution – in fact, they can struggle to do their job in increasingly extreme heat. From simple bedroom tweaks to cooling sleep strategies, here are seven effective ways to beat the heat beyond a fan.
'A fan doesn’t actually lower the temperature of a room. It works by moving air across your skin, helping sweat evaporate more efficiently and allowing your body to lose heat,' explains NHS GP Dr Punam Krishan, who works with stairlift and home lift brand Stannah.
'During warm weather, this can improve comfort and help some people feel cooler overnight although, in very extreme heat, a fan on its own may be less effective and additional cooling measures may be needed.'
With temperatures expected to reach 39°C this week, try these additional cooling methods for a better night's sleep.
1. Take a lukewarm shower before bed
An ice-cold shower might feel like the more natural approach to cool your body down, but it pays to resist that urge.
'A lukewarm shower 1-2 hours before bed can work wonders as it draws warm blood away from your core and towards your skin where the heat is captured by the air as you dry off,' says Dr Krishan.
2. Skip alcohol and keep water by your bed
Enjoying a cold beer or wine in the evening is a classic heatwave mistake. 'Alcohol however actually raises your core body temperature, likely contributing to discomfort and chances of a fragmented sleep,' says Dr Krishan
If you do drink alcohol, the GP recommends leaving three to four hours between your last beverage and the time you go to bed. Keeping a glass of water on your bedside table is also recommended, and not just because hot weather tends to make you feel thirstier.
'Dehydration can cause your body to conserve fluid by reducing how much you sweat, meaning that your body temperature can creep up,' the medical expert explains.
3. Abandon your memory foam mattress
If you have a memory foam mattress, it's very likely that it's retaining heat. 'Consider a sprung or hybrid mattress or one with natural materials instead, which tend to sleep cooler,' says Michal Szlas, founder of online hybrid mattress retailer OTTY Sleep.
'Pillows with breathable fillings such as bamboo or shredded memory foam can also help regulate temperature, while cooling covers add an extra layer of comfort.'
4. Switch to breathable bedding and PJs
It also pays use lightweight materials like cotton and linen for your sheets and pyjamas. 'Switching out heavy duvets in favour of a breathable summer quilt or cooling sheets will keep you more comfortable,' says Michal. 'A lower tog duvet – 4.5 or lower – or a multi-season duvet that adapts throughout the year is also a great option.'
5. Create a cross-breeze
Improved air circulation can make a big difference during hot nights. 'Try creating a cross-breeze by positioning a fan facing outward in one window to push warm air out, while keeping another window open to let cooler air in,' Michal explains. 'Using an air purifier can also help by reducing humidity and improving overall air quality.'
6. Try the hot water bottle trick
Instead of filling your hot water bottle up with the usual, try cold water with ice cubes. 'Place it near your feet, under your sheets, or by your side,' Michal says. 'The cooling effect is particularly effective when positioned near pulse points, such as your ankles, wrists, or behind your knees, where blood vessels are closer to the surface of the skin.'
7. Try the Egyptian method
And finally, try the Egyptian method, which was designed to keep you cool in dry, hot climates. 'Dampen a lightweight sheet or towel with cool water, wring it out thoroughly to ensure it’s not dripping wet, and use it as a blanket,' says Michal.
'As the moisture evaporates, it creates a natural cooling effect that helps lower your body temperature. For best results, place a dry towel or absorbent sheet underneath you to prevent your mattress from getting damp.'
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The Cooling Edit
