Struggle to sleep in hot weather? From quick wins such as taking a lukewarm shower before bed, to longer term ideas such as choosing the right bed sheets for summer nights, discover tips to help give you a restful night’s sleep.
In hot weather what matters most?
In hot weather what matters most for a good night’s sleep is to lower your core body temperature by a few degrees, this lets the body know that it’s time to sleep. When the weather is hot this can be more difficult and the result is often a fragmented and restless night.
How does temperature affect our sleep?
Our core body temperature has its own day-night cycle, which means our temperature rises and falls over each 24 hours. At night, our core temperature slightly lowers to signal it’s time for sleep. When the weather is hot and indoor temperatures remain high, it’s more important than ever for our bodies to be able to lose heat effectively. We do this through our skin, with heat being lost through radiation, conduction and perspiration. How effectively we lose heat will depend on our surroundings, with hot, humid conditions making the process more difficult.
Why do I sweat in my sleep?
Night sweats are a natural response and may be caused by a bedroom environment that is too warm, bedding that’s too heavy or made from synthetic fibres, inappropriate nightwear, anxiety, stress or hormonal fluctuations, the latter being particularly relevant for mid-life women. Other causes may be medication (including anti-depressants, steroids or painkillers), illness or conditions like sleep apnoea.
When the body gets hot, a part of the brain called the hypothalamus, that regulates body temperature, triggers a cooling response – it does this by dilating blood vessels and inducing perspiration, this helps distribute excess heat and cools us down. The hypothalamus can become hypersensitive to temperature changes, for example when oestrogen levels fluctuate during perimenopause, the hypothalamus can over-react and trigger intense sweating and hot flushes.
Refer to your GP if intense night sweats are causing you distress, significantly impacting your sleep or you suspect a health condition.
10 simple tips for keeping cool at night
In the bedroom
When temperatures are high, it can significantly influence the duration and quality of your sleep. However, by adopting a few small changes you can make your bedroom a more comfortable place:
1. Keep curtains and blinds closed during the day
If your bedroom is exposed to direct sunlight, close curtains and blinds. The ideal room temperature for sleep is 16-17 Celsius, so keeping the room in shade can help keep temperatures down.
2. Open windows at optimum times to encourage air flow
Open windows when the air is cooler and the house is in shade – this will encourage air flow. Electric fans can help to circulate the air and, if located close to the bed, may promote the evaporation of sweat from the body which cools you down. If the noise of a fan disturbs you, consider running it an hour or so before bedtime. Avoid the use of fans if any member of the household has an airborne illness, including hayfever.
3. Cool your bed sheets
A hot water bottle filled with ice cold water is a great way of cooling the bed sheets before you climb in. Your skin temperature is influenced by its environment, so if you’re hot and clammy, this may help you feel a little more comfortable.
4. Use the right bed sheets
Use thin cotton sheets which help to absorb sweat from the body.
5. Choose clothing wisely
Wear lightweight night clothes made of cotton or linen.
If you’re going to implement one change, numerous sleep experts and researchers suggest prioritising breathable, moisture wicking bedding over cooling your bedlinen as an effective method to improve sleep.
Preparing for bed
A few simple modifications may help ensure your body is ready for sleep:
6. Stay hydrated and choose the right drinks
Keep hydrated but avoid too much fluid in the evenings. Water is the best drink for hydration, limit caffeine-containing drinks including cola after lunchtime and minimise alcohol because it disrupts the quality of your sleep. You may notice improvements in sleep quality after 1-3 days of consistent hydration as your body adapts to manage your temperature better. If hot weather continues from days to weeks, be prepared to keep this up in order to avoid lighter, more fragmented sleep.
7. Do some activity
Exercise a few hours before you go to bed. The exercise will temporarily increase your core temperature allowing it to drop again in time to promote sleep.
8. Stick to your routine
Stick as close as possible to your normal wake/sleep cycle, don’t be tempted to change your routine.
9. Take a lukewarm shower
A lukewarm shower before bed is better than a cold one – cold water can interfere with your ability to sweat and evaporate any excess heat away.
10. Keep your hands and feet cool
Feet and hands are important thermo-regulators, so keeping these extremities cool in hot weather may help promote sleepiness. Chill bed socks or wrist bands in the fridge and pop them on as you prepare for bed.
If you’re still too hot at 2am…
There may be some simple solutions that will help you naturally drift off.
Is your bedroom uncomfortable?
Perhaps the room feels stuffy, with limited airflow – opening the window may help cool the room temperature and provide a welcome breeze.
Are you too hot and sweating?
Use a lower tog duvet or ditch it altogether and use a thin, cotton sheet.
Are you adequately hydrated?
Keep a large glass of water by the bed.
Your questions answered
Is it safe to sleep with a fan on?
Yes, it is generally considered safe, although the constant airflow and noise may irritate some people.
Do cold showers before bed work?
Yes, cold showers can be helpful because they lower your internal body temperature which signals to the brain that it is time to sleep.
Should I keep the curtains closed during the day to block out the heat from the sun?
Yes, this can be a handy way to keep internal temperatures down.
Will drinking tea and other hot drinks help cool me down?
Yes, this may be helpful but only if the body is able to dissipate any excess heat through perspiration and that perspiration can evaporate efficiently.
What to do if sleep still evades you?
If you simply can’t sleep, then get up and do something calming – read a book, write, meditate or listen to some music.
Whatever you do, avoid using your smartphone or tablet. Ideally stop using these devices at least 30 minutes to one hour before bed – this is because the blue light they emit may disrupt the production of your natural sleep hormone melatonin.
In hot weather, the majority of us are likely to experience a temporary disruption to our sleep patterns with lighter, more fragmented sleep. Try to maintain a consistent sleep routine, make adaptations to your bedroom environment including changing to lighter bedding and night clothes and consider how you’ll reduce your body temperature before retiring for the night – perhaps a cool shower, a hot drink or the use of a room fan.
Start here tonight
- Late afternoon: open windows to encourage air flow
- Early evening: exercise a few hours before you go to bed
- Pre-bed: cool your bedsheets – try a hot water bottle filled with ice cold water
- Bedtime: take a lukewarm shower
- Overnight: keep a large glass of water by the bed
With temperatures reaching an all-time high, it is recommended that you try to stay out of the heat and cool yourself down as much as you can. Try to be mindful of friends, family and neighbours who might be more vulnerable in these conditions and seek medical advice should you begin to feel unwell.
Liked this? Now read…
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5 tips to improve your sleep hygiene
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How does heat affect your sleep? Comment below and let us know…
This article was updated on 30 April 2026 by Kerry Torrens.
A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
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