Sleeping is essential for our overall wellbeing and productivity, particularly before a workday. It rejuvenates the body and mind, enhancing our ability to focus and perform tasks efficiently.

However, as summer approaches and the weather warms up, a hot bedroom can become a major obstacle to a restful slumber. This disruption can lead to anxiety about not getting enough sleep, further impacting our health and requiring adjustments to our sleep routines.

Bed furnishings expert Ashley Hainsworth of Bed Kingdom has offered expert tips for sleeping in the heat as the days get warmer.

Get the most out of your fan

While standard fans don’t reduce the temperature of the air, they do create a cooling effect by displacing the warm air that is in contact with your skin, which increases heat loss through our bodies.

If the air is cooler outside than it is inside, try placing one fan by an open window with the fan facing inwards. You can place a second fan by another open window facing out, to create a cross breeze that should help to push hot air out of your house.

If this doesn’t do the trick, try placing a frozen water bottle or ice packs on a tray in front of the fan to help to cool down the air as it passes over it. Similarly, directing your fan at wet clothes or towels on a drying rack in the room, should cool the stream of air as the water evaporates from the material.

Opt for lightweight breathable bedding

Swapping out your winter duvet for something lighter, with a lower tog rating between 4 to 8 should be optimum depending on your preference. Alternatively, ditch the duvet altogether for just a sheet or blanket.

Choose sleepwear made from natural fibres

Similarly, consider wearing loose sleepwear made from natural fabrics instead of tight, synthetic clothing. Synthetic fibres, such as polyester and nylon, are more likely to make you feel hot and sweaty at night due to their lack of breathability.

Don’t forget that the same applies to your underwear, too. Sleeping naked can also be a good option, especially on particularly hot nights when you just can’t get comfy.

Shut out the heat with blinds and curtains

During the day, it’s best to keep heat out of your room as much as you can to ensure your environment is as cool as possible when you eventually go to bed. Invest in blackout blinds or curtains and keep them shut all day during hot periods; this is especially important if your bedroom is south-facing and receives strong sunlight.

Take a hot shower before bed

If you’re already feeling cool and refreshed when getting into bed, it’ll be easier to fall asleep. While a cool or lukewarm shower may seem like the obvious choice, they can be stimulating and may keep you energised for longer, preventing a good sleep.

Taking a warm or hot shower will help your body cool down more quickly, as you release more body heat through your extremities such as your hands and feet, which helps lower your core body temperature and make it easier to fall asleep. A bath may also be the perfect remedy after a long, hot day as it can cool you down and relax you.

Place a refrigerated water bottle in the bed

Just as you might use a hot water bottle in the winter months, a refrigerated water bottle can be placed in your bed an hour or so before you sleep to help cool down your bedding.

This can also be used as a makeshift cold compress once you get into bed – place it in a water bottle cover or wrap it in a towel or fabric and keep it with you while you sleep for additional cooling vibes.

Put a pillowcase in the freezer

Still craving that cold pillow sensation? Try putting your pillowcase in the freezer for half an hour or so before bed, sealed in a plastic bag to keep it clean. Put it back on your pillow right before you go to bed, and it will instantly provide a crisp feeling that lasts long enough to ease you into a comfortable, cool sleep.

Chill your socks and wear them overnight

The hands and feet play a big part in regulating body temperature, so wearing chilled socks may help you feel cooler. Cooling your feet lowers the overall temperature of your skin and body, as they have a large surface area with lots of specialised blood vessels that divert heat away from the body.

If you feel hot throughout the day, putting your socks in the fridge a few hours before bed and wearing them while you sleep may help cool you down – especially if you’re someone who is already used to the sensation of wearing socks in bed.

Editor at Workplace Wellbeing Professional | Website | + posts

Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.