sleeping in the heat – how do heatwaves impact sleep?
The best way to sleep in the heat is to keep your bedroom cool with things like breathable bedding and a fan, stay hydrated during the night and use other items like ice packs and frozen pillowcases to keep your body heat temperature down.
It’s challenging to sleep in the summer because heatwaves can disrupt your body’s natural cooling process, which can cause heat stress and poor sleep.
The best way to avoid the risk of heat exhaustion and heatstroke is by drinking plenty of water and avoiding overexertion.
To keep cool during summer nights, you should improve your bedroom set-up with blackout curtains to block out the heat of the sun during the day, and natural fabric bedding to lower your body temperature.
Hot summer days: you either love them or can’t stand the heat - but one thing heatwaves bring for many of us is a restless and uncomfortable night’s sleep. During summer heatwaves, high overnight temperatures can impair our sleep and are associated with a reduction in important sleep stages, leading to increased wakefulness and a poor night’s sleep. So it’s no wonder you’re left feeling groggy and far from refreshed the next day.
Read on to discover how high temperatures can impact our sleep and how they can affect the body, plus we share some top tips on how you can sleep better during a heatwave.
what are the effects of heat on sleep quality?
Heatwaves can make falling and staying asleep tricky. Your body temperature naturally drops in the evening, helping you sleep, and rises in the morning. During a heatwave, this natural cooling process gets disrupted, leading to poor sleep quality.
You have two types of sleep: REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement). NREM has three stages, and you're most sensitive to temperature during the first two. If you're too warm, you might wake up more often, reducing your time in deep sleep and REM sleep, which are crucial for feeling rested.
Poor sleep due to high temperatures can also affect your focus and attention. When you’re sleep-deprived, you might feel the heat more acutely, making it even harder to cope with the summer heat.
sleeping in heat vs. sleeping in air conditioning
While there are downsides to sleeping in the heat, there are also some things to consider when sleeping in air conditioning if you’ve got a unit installed or have purchased a transportable one.
Air-conditioned rooms can cause several health issues including dry skin and eyes, muscle stiffness and respiratory problems
You may become dehydrated, or your allergies may worsen due to AC
If you’re not keeping your AC unit clean, they can circulate dust, mould and other unwanted allergens, which can lead to illness
health risks of sleeping in excessive heat
Heat doesn’t just impact your sleep; it affects your whole body. Your body tries to maintain a core temperature of 37.5C, working harder to cool down in hot weather. You sweat to lose heat, but excessive heat can lead to heat stress, making it hard for your body to cool itself. Heatwaves raise the risk of heat stress because of the lack of airflow, risk of dehydration, sun exposure and any hot, crowded conditions. Heat stress can cause heat exhaustion or even heatstroke if your body temperature keeps rising. Symptoms of heat exhaustion include feeling faint and having muscle cramps. Heatstroke is more severe, with symptoms like losing consciousness and dry skin, requiring emergency care. There are several things you can do to stay cool when the temperature starts to rise, including:
Drink plenty of water
Stay out of the sun as much as possible
Wear loose clothing
Avoid overexertion
Use of fans and ice
Take cool (not cold) showers
how to sleep comfortable in hot weather
Sleeping in the heat can be tough, but here are some tips to help you stay cool and get a good night’s sleep:
Keep your bedroom cool. A bedroom that’s cool and comfortable is key to a good night’s sleep, so during a heatwave, keeping sunlight out of the room by closing the curtains or blinds will go a long way to ensuring the space feels cooler. Blackout curtains are designed to block out all outside light, making them effective at keeping your bedroom cool on those hot summer days.
Choose cooling bedding. The right bedding really can make a difference on a hot summer night. For cooling sheets in hot weather, choose natural materials such as cotton, which offer better breathability compared to synthetic fabrics. For a blissful night’s sleep during a heatwave, our cool-to-touch range offers a refreshing place to rest.
Keep a glass of ice water near your bed. It’s a good idea to keep a glass of ice water within easy reach of your bed, which will give you quick and much-needed relief if you wake up feeling too hot.
Place a cool pack on pulse points. Keep a cool pack in the freezer ready to place on your pulse points when you’re really feeling the heat. This will help cool your entire body.
Freeze your pillowcases. For an extra cooling effect, place your pillowcases in the freezer in the evening. Put them over your pillow before getting into bed. Or shop our UltraGel pillows, with an infused layer of cooling gel.
Keep calm and relaxed. Try to keep calm and relaxed if you’re struggling to sleep. Get up and do something relaxing like reading or listening to soothing music. Go back to bed once you feel sleepy. Why not add a fan to the room for that extra relaxing breeze?
cotton sheets vs. linen sheets for hot weather sleeping
We always recommend cotton and linen materials when sleeping in the hot weather. But which is better suited to your needs?
cotton
Pros: Soft, breathable and absorbent, wicking away moisture during the night Cons: Can create a clammy feeling when absorbing moisture, leading to potential discomfort.
linen
Pros: Breathable, cooling and moisture-wicking Cons: Wrinkles easier, and tends to be less budget-friendly
faqs
Our experts have answered some commonly asked questions around sleeping in the heat so you can prepare for each year’s heatwave.
what should you wear to bed in hot weather?
Similar to choosing cooling summer bedding, you’ll want to opt for cooling materials for your pyjamas too. Materials such as linen and cotton are always recommended, and keeping your legs and arms out is also an easy way to stay cooler.
how do you sleep better in hot weather for light sleepers?
Light sleepers will often suffer more during the warmer months as it makes it much more challenging to doze off and stay asleep. If you or someone you know is a light sleeper, we recommend focusing on cooling the bed set-up and room by using breathable bedding and sleepwear, and utilising fans. As a top tip, place a bowl of iced water in front of the fan.
what’s the best mattress for hot sleepers?
You’ll want to choose a mattress that uses cooling technologies like a gel-infused layer or cooling materials to maximise breathability and keep you feeling chilled. Our UltraGel and Memory Cool collections are great examples.
how does ambient temperature affect sleep?
Your ambient temperature plays a key role in how well you sleep at night. Ideally, you should be sleeping in an environment of 16-18 degrees to regulate your body’s temperature and prevent disruptions.
what’s the best bedding for hot sleepers?
If you’re a hot sleeper, you should opt for breathable materials like cotton and linen which both wick away moisture and are naturally cool. You can also find cotton and linen blankets which are a great alternative to duvets.
By following these tips, you can better manage the heat and improve your sleep quality during those hot summer nights. For more advice, read our summer bedding guide.
