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Bright days spent outside, long lunches on the terrace. Summer’s warm days – both at home and abroad – are always something to celebrate. But the heat can play havoc with our sleep, which, in turn, can negatively impact our overall health. This guide on how to keep cool at night will help you drift off on warm evenings, so that a better night’s sleep can set you up for a better day.
As we sleep, our body temperature naturally decreases, which is why a cooler room helps to support higher-quality sleep. The hot summer nights can disrupt this process, altering our body’s natural circadian rhythm, which is why sleeping in hot weather can lead to restlessness, unusual waking patterns and poorer-quality sleep. This loss of sleep can quite quickly start to affect both our mental and physical wellbeing.
Sleep experts recommend that the optimum temperature for an adult’s bedroom should be between 15-20°C, to help lower your core temperature enough to allow you to get to sleep and stay asleep, although the ideal temperature does vary from person to person. Warmer nights may lead to lighter, less restful sleep, which is why learning how to stay cool at night is key to year-round restorative slumber.
Keeping window coverings, or blinds, closed during the hot daylight hours is a simple tip for how to cool down at night, as well as shutting the windows and internal doors during the daytime. Investing in blackout curtains can help significantly, as sunlight streaming in leads to a warmer living space. Once daylight starts to dwindle and the outside temperature drops, open the windows again to allow any breeze to naturally cool the room.
Sunlight is made up of infrared light, visible light and ultraviolet (UV) light energy, and it’s the infrared light that causes an object to heat up when it hits it. The thermal energy which sunlight generates can radiate through your home, via walls and windows as the sun’s rays warm the surfaces, so by keeping windows and curtains closed you can help to reduce this heating-up effect. Some people also invest in reflective window film to further deflect the heat (and light) away from the room, while others use draught excluders to prevent heat and light from penetrating the cool, dark rooms under doorways.
An electric fan is a simple solution to keep cool at night, and there are various types designed for different styles and sizes of living spaces. Try to place the fan near an open window to encourage air flow from outside, or you can use two strategically placed fans to provide a system of bringing cooler air in through the window and encouraging warmer air to go out through the door. Placing fans near larger pieces of furniture can also help to funnel the breeze in a certain direction. It’s worth noting that fans do not actively cool the room temperature, as an air conditioning unit would, but provide a feeling of coolness through the moving air. They are best used in temperatures under 35°C.
Top tips for how to cool down at night and how to cool down in bed include creating a cross breeze in your bedroom using multiple fans in the room, or opening windows and internal doors at night, to encourage air flow. If you have windows which face one another, opening them during the evening and keeping blinds and curtains slightly open at night can help to encourage air to move through naturally. You can also use electric fans to help assist the airflow more effectively, and doorstops, to keep internal doors open, can be useful. Some people also recommend opening the loft hatch, if you have one, to allow the hot air to rise and allow cooler air to reside in your room.
Electrical items can generate heat, even when left in standby mode. To keep rooms as cool as possible, try unplugging electrical items which you aren’t using, including TVs and unused appliances. Lightbulbs may generate another source of unwanted heat indoors, so if you’re looking for a quick solution for how to keep cool at night, switch to low-energy LED bulbs and lamps, and keep electric lights switched off as much as possible in summer.
To help avoid rooms heating up during the daytime, creating shade over south-facing windows, walls and doorways may make a noticeable difference. External coverings, such as shutters and awnings may help to cool indoor areas in the long run, or even planting leafy window boxes to create natural shade. As heat rises, it may be simpler to shade ground floor rooms and sleep downstairs during very hot spells. Well-insulated homes will also stay cooler in summer and warmer in winter, so it can be a worthwhile long-term investment for all seasons.
During the warmer weather, choosing bed linen made from light, natural and breathable fibres will help to keep you cool. Sheets and pillowcases made from naturally breathable fabrics, such as cotton or linen, will help you to regulate your temperature, wicking away moisture from your skin as you sweat, which is a simple solution to how to stay cool at night. Silk bedding is another luxurious, yet breathable, alternative to help support sleep throughout the summer. The soft fibres feel cool to the touch and don’t absorb moisture, allowing air to circulate so your skin can breathe.
Keeping well hydrated during the daytime is not only good for your overall wellbeing, but it can help to support healthy sleep habits, too. As the mercury rises and we start to sweat, it’s essential to replace lost fluids by drinking plenty of water. If you’re dehydrated, this can lead to lost sleep, as any symptoms associated with heat exhaustion – such as headaches and dizziness – can interrupt your rest patterns.
Water is also vital for helping our bodies to regulate our temperature, and maintaining an optimum core temperature, which is what helps us to fall asleep and stay snoozing. It’s advisable to avoid caffeine and alcohol during the evenings when it’s warm, as these can contribute to sleep disruption, as well as raising our body temperature.
Just like the breathable effect bedding offers, lightweight nightwear made from natural materials will also help your body to regulate its own temperature, and can be an easy answer to how to cool down at night. Choose lightweight natural cotton, pure-silk or linen pyjamas, which are comfortable and loose-fitting to encourage airflow next to your skin as you sleep or rest.
Cooling your body with tepid water can effectively help to bring down your body temperature before you go to bed, to support your sleep. As well as feeling refreshing, it can wash away sweat and any product build-up on your skin which can contribute towards discomfort on humid nights. If you’re unable to shower, cooling your pulse points with tap water before bed can help, as well as cooling your feet in a cold foot bath.
Although this one seems a little obvious, you want to avoid raising your core temperature too much before bed in order to help you drift off to sleep more easily. Try to keep workouts to the cooler early morning during warmer months and, instead, try calming relaxation and deep breathing exercises before bed.
Nutrition experts recommend eating little and often during heatwaves, suggesting lighter, well-balanced regular meals may help your body regulate its own temperature more effectively. Eating foods with a higher water content, such as cucumber, soups and salads, will also be beneficial for helping to stay hydrated.
Although some people like to keep their all-seasons duvet on the bed throughout the summer, others may find cotton flat sheets or lightweight cotton quilts help them to settle into a sound sleep more easily. If you do still like to sleep beneath a duvet in hot weather, choosing a lower-tog version is one option for how to stay cool at night. Alternatively, some prefer to save their highest-thread count cotton sheets for the winter, and stick to high-quality, lower-thread-count sheets and pillowcases during the summer months. Choose light colours and aim to keep top covers and bedspreads untucked to allow air to circulate around you.
A high-quality mattress is also important for promoting sleep throughout the year, and choosing one made from breathable materials, and a high content of natural fillings to allow air to circulate, will help support your body in regulating its temperature at night time. A cotton mattress topper and pillowcase protectors may also be useful for protecting your bedding from any sweating that occurs as you sleep.
Sleeping on your side with your legs in a straighter line can help to allow more airflow to a larger area of your body, to keep you cooler throughout the night. Transferring body heat between you and your partner may interrupt your body’s ability to lower its core temperature, so consider sleeping apart. If you do sleep in the same bed, try having separate duvets or top sheets, to reduce the likelihood of sharing body heat (or restless movement) between you.
Wondering how to cool down in bed during the hottest nights of the year? By using a few simple tricks, such as closing curtains and windows during the day, and placing electric fans in strategic positions, you can cool your bedroom. Breathable fabrics – both on your bed and to wear –allow air to circulate naturally and help cool you down as you sleep. As high-quality, restorative sleep is such an essential part of our wellbeing, it’s vital to have the correct, temperate conditions to be able to stay in slumber. Experiment with what works best for your bedroom, your home and your family, and discover more about the science of sleep, to achieve much-needed rest throughout the seasons.
Drinking cold water, taking a tepid shower or putting cool water on your pulse points can help to quickly cool you down when you’re feeling too hot. Wearing loose-fitting, breathable cotton fabrics can also help, as well as using an electric fan to increase airflow around you.
High humidity, hot weather and a lack of airflow can make you feel particularly hot at night. Your core temperature usually drops at nighttime, to allow deep sleep, so excessive heat and stagnant hot air can disrupt this. Some medications, menopausal symptoms and other factors can exacerbate the feeling of being too hot.
Some people find the noise, or the feeling of fans directly on them, too disruptive to sleep. They can lead your skin to feel drier, and electric fans can use a lot of energy. Always make sure you position your fan safely, and ideally indirectly towards you, to prevent loss of sleep on hot nights.
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