7 ways to get a better nights’ sleep in a heatwave as temperature breaks record in London

Temperatures in London reached 33.5C yesterday

It’s no surprise that trying to get a decent night’s sleep during a heatwave can be a nightmare, and with temperatures reaching a balmy 33.5C in London yesterday (May 25), many of us were left tossing and turning all night. The UK is currently in the middle of its first proper hot spell of the year, with temperatures soaring past heatwave thresholds across much of the country.

Whilst many Londoners are loving it – flocking to parks, the seaside, or relaxing in their gardens – sleeping in this heat is another matter entirely. For most of us, sleeping in a heatwave is uncomfortable, with the high temperatures becoming dangerous for those over 70 or with certain health conditions.

Thankfully, there are a few clever tricks to help you cool down and drift off, even when it’s scorching outside.

1. Spray hands and feet with water

Sam Sadighi, sleep expert at Get Laid Beds and founder of Easy Sleep Solutions, has a brilliantly simple tip: “For those who struggle to sleep as the weather hots up, there is a simple hack I’d encourage people to try. I recommend people spray their hands and feet with water.”

Sam added: “This trick is effective because it simulates sweating. As the water evaporates, it cools you down and helps to pull the heat from your core. Alternatively, you can put your hands and feet under cool water without drying them off before you get into bed. Keeping your body temperature down in bed will help you to fall asleep and increase the chances of you having a good night’s rest.”

2. Put socks in the freezer

Yes, really. Dr Allie Hare, President of the British Sleep Society, explains why this works: “Overheating during sleep can significantly reduce sleep quality and duration. In particular, being too hot at night can reduce slow wave (deep) sleep, the stage of sleep that helps us awaken feeling rested.”

Your feet are effectively your body’s built-in thermostats – if you cool them down, the rest of you benefits too. Dr Hare recommends popping a lightly dampened pair of socks in the freezer before bed, but don’t leave them in there for more than ten minutes.

3. Take a lukewarm shower before bed

This one might sound counterintuitive, but stick with us. Dr Hare explains: “A lukewarm (not cold!) shower an hour or so before bed can help keep you cool because it causes dilation of the blood vessels in your skin so that when you get out of the shower, you can lose heat more effectively.”

The key word here is lukewarm – an ice-cold shower might feel refreshing in the moment, but it won’t help you stay cool throughout the night.

4. Keep windows and curtains closed during the day

This might feel wrong when it’s boiling, but it actually works. The trick is to open your windows when it’s cool outside (like overnight), then close them before temperatures start climbing again in the morning. This traps the cooler air inside. Otherwise, if you’re running a fan during the day, you’re just pushing hot air around.

Same goes for curtains – sunshine streaming through your windows will heat up your room quickly, so keep them drawn during the hottest part of the day, advises the Express.

5. Switch to breathable bedding

Sleep specialist Ashley Hainsworth from Bed Kingdom points out that the ideal sleeping temperature is between 15C and 20C. When it’s this hot, your usual duvet just won’t cut it. Ashley recommends trying a cooling mattress topper or switching to lighter, more breathable bedding made from moisture-wicking materials.

Still too warm? Try tucking a cool pack under your pillow to bring your body temperature down and stop you sweating through the night.

6. Avoid eating before bed

When you eat, your digestive system kicks into gear – and that generates heat. By skipping late-night snacks, you’re keeping your body temperature lower.

Ashley also suggests steering clear of spicy food and caffeine in the evening. Caffeine is a stimulant that raises your heart rate and blood pressure, which can set your sweat glands off. Not ideal when you’re already overheating.

7. Avoid getting frustrated

This is perhaps the hardest tip to follow, but it might be the most important. Dr Guy Meadows, co-founder and clinical director of the Sleep School app, told The Telegraph: “Getting frustrated and restless because you’re too warm only makes your body generate more heat, keeping you awake for longer. Keep cool by lying still and accepting the heat.”

He added: “Try focusing your attention on the discomfort and describe what you feel objectively and without judgment, such as ‘I feel heat and sweat on my face, neck and back’. Learning to change your relationship with the heat helps defuse its power and lead to better sleep.”

In other words, the more you fight it, the hotter and more awake you’ll become. Try to stay calm, lie still, and accept that it may be hot now, but it won’t last forever.

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