Top 8 hacks to help you sleep peacefully during hot weather — and why you should never take a cold shower

The Sun

09-07-2025

AS the UK swelters through one of the hottest starts to summer on record, with highs of 34°C scorching parts of England, many of us are finding it impossible to get a good night's sleep.
And while a freezing cold shower might sound like the ultimate relief, sleep experts are warning that it could be doing you more harm than good.
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Dr Sophie Bostock, a leading sleep specialist, explained the key to nodding off and staying asleep is by managing your body temperature.
Appearing on ITV's This Morning, she said: 'Our core temperature naturally drops in the evening, and that dip is what helps trigger sleep.
'But when the air around us is too warm, the body struggles to release heat, making it much harder to drift off.
"And even once we're asleep, it tends to be lighter and less refreshing.'
She adds that hot nights not only reduce deep sleep, which restores the body, but also cut into REM sleep — the stage essential for processing emotions and memories.
'That's why you often wake up feeling groggy, grumpy, and like you've barely slept.'
1. The "ideal" sleep temperature
The ideal temperature for sleep, she says, is somewhere between 15°C and 20°C — just cooler than a typical room.
But staying in that range during a heatwave takes a bit of strategy.
Older adults and those going through menopause are especially vulnerable to sleep disruption during hot weather.
Five ways to keep babies cool in the heat
"As we age, the body becomes less efficient at regulating temperature,' says Dr Bostock. 'And anyone experiencing hot flushes or night sweats is likely to find them worse during extreme heat.'
Research also suggests that people with sleep apnoea may experience more severe symptoms in hot conditions.
2. Increase airflow
To make your bedroom more bearable, airflow is crucial. The expert added: "The goal is to create a breeze.
'If you can, sleep downstairs — heat rises, so ground floor rooms tend to stay cooler.
"Keep curtains or blinds closed during the day to block out sunlight, and open windows in the evening to let cooler air in.'
3. Stay hydrated
Staying hydrated is also key: 'We cool ourselves through sweating, so drink regularly throughout the day to support that process."
4. No cold showers
But whatever you do, avoid plunging into icy water before bed the Doctor said: 'A cold shower gives your body a shock.
"Your blood vessels constrict, trapping heat inside instead of releasing it.
'A lukewarm shower is much better. It encourages blood flow to the skin, and as you step out and evaporate, it helps you cool down naturally.'
5. Swap your bedding
Swapping out your bedding can also help; ditch heavy duvets and opt for light sheets made from breathable, natural fibres like cotton or linen.
'Separate covers also help regulate individual temperatures if you share a bed,' she adds.
6. Try a homemade air-con unit
For extra relief, try using a fan alongside a bowl of ice water to circulate cooler air around the room.
Cooling mattress toppers and gel pillow inserts can also make a noticeable difference.
How to keep cool in hot weather
Most of us welcome hot weather, but when it's too hot, there are health risks. Here are three ways to keep cool according to the NHS...
Keep out of the heat if you can.
If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter.
Cool yourself down.
Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes.
Keep your living space cool.
Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep.
'They're designed to absorb heat and prevent it building up around your body.'
7. Chill your forehead
A lesser-known trick is cooling the forehead. 'There's early research suggesting that applying coolness to the forehead can reduce brain activity, helping you wind down,' says Dr Bostock.
A chilled eye mask or a cold flannel can be surprisingly effective.
8. Descend into darkness
And don't forget light. 'To naturally produce melatonin — the hormone that makes us sleepy — you need darkness,' she says.
'Use an eye mask, especially if you're trying to nap during the day.'
What about taking naps?
Speaking of naps, a short daytime rest can help if you're feeling wiped out — but keep it brief.
'A 20 to 30-minute nap can be refreshing,' she advises. 'Any longer and you risk making it harder to sleep at night.'
Above all, try to stay calm if you're struggling to fall asleep. Stressing about it only makes it more difficult.
Focus on relaxing your body, keeping cool, and setting the right environment to support your natural sleep cycle.
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