The health expert recommends the method to cooling your skin down (stock image) (Image: Getty)
With the UK facing its third heatwave of the year, many people will be making the most of the sunshine, from days out and garden gatherings to World Cup watch parties. But while the warmer weather is welcome, it does make it trickier to stay hydrated, protect your skin and get a good night’s sleep.
Tuesday, July 13, was the tenth consecutive day of 30°C or higher somewhere in the UK, with more hot conditions expected today, July 14. The muggy and humid weather can make sleeping comfortably difficult.
Getting a good night’s sleep in hot weather can be tough since your body has to cool down a lot to fall asleep and stay asleep. When the room is too warm and humid, it makes it hard for your body to cool off naturally, which can cause you to wake up often and spend less time in deep, restful sleep.
To help people sleep well during hot weather, Dr Clare Rooms, GP and Insomnia Lead at Boots Online Doctor, has shared several tips. She said: “Hot weather can make sleep more difficult, but there are simple ways to improve your chances of getting a good night’s rest.
“Our bodies naturally need to cool down by a couple of degrees to initiate and maintain sleep. When the surrounding temperature is too high, this process can be disrupted, making it harder to fall asleep and stay asleep.”
Cool your body before bed
One method Dr Clare Rooms recommends is to use an item usually found in the bathroom or kitchen to help you feel cooler. The health expert says all you need is a cloth and some cold water.
She said: “Our bodies naturally need to cool down to fall asleep, so helping that process along can make a real difference during warmer weather. A cool – rather than ice-cold – shower before bed, a chilled pillowcase, or a cool, damp cloth on pulse points such as the neck, wrists or forehead may help you feel more comfortable as you drift off.”
Using cold water on pulse points, such as your wrists or neck, is effective because the big blood vessels are located just beneath the skin. The cold water cools down the blood flowing through these spots. As this cooler blood moves through your body, it helps to lower your overall temperature quickly.
People can use a damp cloth, flannel or towel (Image: Getty)
Cool your bedroom before sleep
Dr Clare Rooms shared another tip, saying: “Try to stop heat building up in your bedroom during the day by keeping blinds or curtains closed, particularly in rooms that get direct sunlight. Then, once temperatures begin to cool in the evening, open windows to improve airflow before bed. Preparing the room in advance can make a noticeable difference to comfort overnight.”
Avoid trapping heat overnight
The health expert said: “If you’re struggling to sleep during warmer nights, try sleeping in a position that allows more airflow around the body rather than curling up tightly. Lightweight, breathable bedding, using a fan to encourage air circulation, and keeping your feet uncovered may also help release excess body heat and improve comfort overnight.”
Our community members are treated to special offers, promotions, and adverts from us and our partners. You can check out at any time. Read our Privacy Policy
Stay hydrated and be mindful of food and alcohol
Dr Clare Rooms said: “Aim for six to eight glasses of water throughout the day to stay hydrated. Avoid heavy or spicy meals close to bedtime, as digestion can generate heat in the body. It’s also worth limiting alcohol in the evening — while it may initially make you feel sleepy, it can disrupt sleep quality and contribute to dehydration, which may feel worse during hot weather.”
Don’t force sleep
“If you’ve been lying awake for more than 20–30 minutes, try getting out of bed for a short period and doing something calming in a cooler room, such as reading. Staying in bed feeling frustrated or uncomfortable can make it harder for the brain to associate bed with sleep, which may make drifting off feel even more difficult. Most people will experience the occasional disrupted night’s sleep during warmer weather, and a few poor nights caused by heat alone wouldn’t usually be considered insomnia”, Dr Clare Rooms said.
“Often, sleep improves once temperatures cool or routines return to normal. The key difference comes down to how long sleep problems last and the impact they have on daily life. Insomnia is a recognised sleep disorder involving difficulty falling asleep, staying asleep, or waking too early on a regular basis — typically at least three nights a week for three months or more – alongside daytime symptoms such as fatigue, poor concentration or irritability.
“If sleep problems continue beyond a temporary trigger, such as hot weather, or don’t improve despite good sleep habits, it’s important not to ignore them and to see your GP for advice.”