Improve your sleep in hot weather with ‘surprising’ practice before you go to bed

A sleep expert has shared a way to stay cool amid the summer heat that may seem counter intuitive at first. There are several things you can try as you head to bed to help get a good night’s sleep.

Lisa Artis, deputy CEO at The Sleep Charity and expert for sleep tech firm Simba, shared some good practices for ensuring you get good quality rest even in the sticky conditions. She said: “Hot weather can make it more difficult for the body to reach the cooler temperature it needs for sleep, so the aim is to create an environment that helps you stay comfortable throughout the night.”

She shared some tips about how to help your body naturally cool down as you wind down for the evening. One practice she suggested may come as a surprise to some.

A surprising suggestion

Ms Artis said: “It also helps to avoid heavy meals and alcohol close to bedtime, as both can raise body temperature and make sleep feel more restless. A lukewarm shower before bed may sound surprising, but it can encourage the body’s natural cooling process and help you feel more ready for sleep.”

She said it can also make a “real difference” if you make efforts to keep your bedroom as cool as possible.

Ms Artis suggested: “Closing curtains or blinds during the day to block direct sunlight, opening windows when temperatures drop in the evening, and choosing breathable cotton bedding and sleepwear can all help. Many think they should sleep without any covers when it’s hot, but a lightweight, breathable duvet can actually help regulate temperature more effectively.”

You may want to try using hybrid duvets and pillows such as those that Simba offers, which have cooling technologies and breathable materials to help reduce overheating.

How you sleep can have a ‘big impact’

Aside from adjusting the temperature of your bedroom, there are some other simple habits that can help improve your sleep. Ms Artis said: “People often focus on the room temperature but forget about the smaller habits that can have a big impact on comfort and keeping cool.

“For example, sleeping on your side or in a more spread-out position can help body heat disperse more easily. Keeping electronics switched off before bed can reduce unnecessary heat in the bedroom, while cooling the feet with a cool foot bath or laying a cool damp flannel over them, or even a chilled hot water bottle at the end of the bed, can help lower overall body temperature.”