Trying to sleep during a heatwave can feel frustrating. You may feel tired all evening, only to become restless the moment you get into bed. Warm bedrooms, trapped humidity and heavy bedding can all make it harder for the body to cool down naturally.
Sleep and temperature are closely connected. A bedroom that feels too hot can make it harder to fall asleep, increase night waking and leave you feeling less refreshed the next day. During very hot weather, the aim is not only to feel more comfortable but also to reduce the risk of overheating.
The good news is that small changes to your bedroom, bedding and evening routine can make summer nights more manageable.
Keep Your Bedroom Cooler During the Day
A cooler night starts long before bedtime. If heat builds up in the room all afternoon, it becomes much harder to sleep comfortably later.
Close curtains in sunny rooms
The NHS advice on coping in hot weather recommends closing curtains in rooms that face the sun to help keep indoor spaces cooler.
This is especially useful in bedrooms with large windows or direct afternoon sunlight. Blackout curtains, blinds or even temporary reflective window coverings can reduce heat gain during the day.
Open windows at the right time
Opening windows during the hottest part of the day can allow warmer air inside. Instead, keep windows closed when the outside air is hotter than indoors, then open them in the evening or early morning if it is safe and cooler outside.
The UK Health Security Agency advises opening windows when the air feels cooler outside than inside, particularly at night, to encourage airflow.
Reduce heat from devices
Electronics, lamps and chargers can all add small amounts of heat to a room. Turn off unnecessary devices, avoid charging laptops on the bed and switch to low-heat lighting where possible.
If your bedroom doubles as a workspace, clear away work equipment before evening so the room feels calmer and less cluttered.
Choose Bedding That Helps You Stay Comfortable
Bedding can make a big difference to how warm you feel overnight.
Switch to lighter layers
Heavy duvets can trap heat close to the body. During a heatwave, use a light cotton sheet, thin summer duvet or breathable blanket instead.
Layering lightly is better than using one thick cover because you can adjust more easily during the night.
Choose breathable fabrics
Natural and breathable materials such as cotton, linen and bamboo blends can feel more comfortable in warm weather because they allow better airflow than many synthetic fabrics.
The Sleep Foundation notes that excess heat can disrupt sleep, which is why lighter bedding and a cooler sleep environment are especially important during summer.
Keep spare bedding organised
Heatwaves often mean changing bedding more frequently, especially if you sweat at night. Having clean sheets, pillowcases and lighter blankets stored neatly makes it easier to refresh the bed without creating clutter.
The FlexiSpot Kana under-bed storage drawer can help keep seasonal bedding, spare sheets and summer sleep essentials organised but out of sight. As bedroom storage furniture, it is useful for keeping lighter bedding close by without overcrowding wardrobes or bedside areas.
--altImgStart--{"link":"https://s3.springbeetle.eu/prod-eu-s3/commodity/item/1920x720-012_20260824_Qk1LyJgr.jpg","alt":"Japandi solid wood under-bed storage drawer (Kana)"}--altImgEnd--
A calmer, tidier bedroom can also make the space feel more restful when hot weather already makes sleep harder.
Cool Your Body Before Bed
Lowering the room temperature helps, but cooling the body before sleep is just as important.
Take a lukewarm shower
A lukewarm shower before bed can help you feel fresher without shocking the body with very cold water. Extremely cold showers may feel good briefly, but they can sometimes make the body react by trying to warm itself again.
Choose a comfortable temperature and give yourself time to dry fully before getting into bed.
Use cool cloths or sprays
A cool damp cloth on the neck, wrists or forehead can provide short-term relief. You can also use a water spray bottle on exposed skin, especially when combined with a fan.
The GOV.UK hot weather guidance recommends using cool water and taking practical steps to stay cool during hot weather.
Stay hydrated, but avoid overdrinking at bedtime
Drink water regularly throughout the day rather than drinking a large amount immediately before bed. This helps reduce the chance of waking up repeatedly to use the bathroom.
Avoid too much alcohol in the evening, as it can contribute to dehydration and disrupt sleep quality. --altImgStart--{"link":"https://s3.springbeetle.eu/prod-eu-s3/commodity/item/pexels-pavel-danilyuk-6443432%20(1)_20260824_BZL7ACCP.jpg"}--altImgEnd--
Improve Airflow Without Overheating the Room
Air movement can make warm rooms feel more comfortable, even when the temperature itself does not drop dramatically.
Use fans effectively
Place a fan where it can move air around the room rather than pointing it directly at your face all night. Some people find it helpful to place a bowl of ice or a cool pack in front of the fan, although this works best in smaller spaces and should be done safely to avoid water near electrics.
Keep doors open if safe
Leaving internal doors open can help warm air escape and improve airflow through the home. This is particularly useful in smaller bedrooms where heat becomes trapped.
Sleep lower if possible
Heat rises, so upper-floor rooms can feel warmer at night. If your bedroom becomes unbearable during a heatwave, sleeping in a cooler room downstairs may be more comfortable for a few nights.
Adjust Your Evening Routine
A heatwave can make normal routines feel harder, so small changes may help.
Avoid intense late exercise
Exercise is good for health, but vigorous activity close to bedtime can raise body temperature. During very hot weather, consider exercising earlier in the morning or choosing gentle evening stretching instead.
Eat lighter evening meals
Large, heavy meals can make you feel warmer and more uncomfortable before bed. Lighter evening meals, salads, fruit and cold dishes may be easier during hot spells.
Create a slower wind-down
Hot weather can make people feel irritable and restless. Reduce screen brightness, keep the bedroom calm and give yourself extra time to settle.
If you cannot sleep, avoid becoming frustrated in bed for hours. Get up briefly, sit somewhere cooler and return when you feel sleepy again.
Know When Heat Becomes a Health Concern
Most warm-night discomfort is manageable, but heatwaves can be risky for some people.
1. Watch for overheating symptoms
The NHS guidance on heat exhaustion and heatstroke explains that symptoms such as dizziness, headache, tiredness, excessive sweating, cramps or feeling very thirsty can be warning signs of heat exhaustion.
Seek medical advice if symptoms do not improve after cooling down, drinking fluids and resting. Call emergency services if someone becomes confused, has a seizure, loses consciousness or is very hot and not sweating.
2. Check on vulnerable people
Older adults, babies, young children, pregnant people and those with certain health conditions may be more affected by heat. Check in on family members, neighbours or anyone who may struggle to keep cool.
Final Thoughts
Sleeping during a heatwave is difficult, but a few practical changes can make the night more manageable. Keep sunlight out during the day, ventilate the room when the air outside is cooler, switch to lighter bedding and cool the body before bed.
Small bedroom improvements can also help. Keeping summer bedding organised with bedroom storage furniture such as the Kana under-bed storage drawer makes it easier to adapt your sleep setup quickly during hot weather. --altImgStart--{"link":"https://s3.springbeetle.eu/prod-eu-s3/commodity/item/1200x628-1_20260824_DPQduC3S.jpg","alt":"Japandi solid wood under-bed storage drawer (Kana)"}--altImgEnd--
--shopstart--{"id":10013011,"link":10013011,"name":"Japandi solid wood under-bed storage drawer","shortName":"Kana","url":"https://s3.springbeetle.top/prod-common-bucket/commodity/item/1028_file_BD6-M-RB-M-catalog_20260508_0Z2Ek4LC.png","itemFootMarkType":"NEW"}--shopend--
The aim is to create a cooler, calmer and more flexible bedroom environment so your body has the best chance of resting, even when the weather is working against you.
_20260602_cc9a7609.png)
