5 top tips to stay cool and sleep well: Beat the summer heat for a restful night

Summer has officially landed, and we’ve already experienced soaring temperatures in the UK. But there are still a few months of the season to enjoy, meaning there could be more heatwaves on the way.

So if you haven’t quite mastered how to keep cool and sleep well, we’re here to provide the ultimate tips to stay cool and stop you tossing and turning all night!

Switch up your slumber essentials

Getting a quality night’s sleep during the summer months begins with creating a cool sleep environment. From your sleepwear to your bedding, these slumber essentials have a significant effect on how well you drift off. Try using breathable bedding materials, such as linen, bamboo, or cotton.

Sheets without a duvet will help your body temperature stay super cool, but you can just switch out a heavy winter duvet for a summer alternative (1-4.5 tog). Wearing light, moisture-wicking sleepwear is also a must, as the material will absorb sweat from your skin, ensuring you stay cool and dry.

Develop a summer sleep routine

Developing a great sleep routine is essential year-round. However, switching up your habits before you jump into bed during the summer can help your body prepare for sleep more easily. The first and simplest step is to create a consistent sleep schedule. This means you’re going to sleep and waking up at the same time every day.

It’s also a smart idea to avoid stimulants such as coffee before bed, as this can delay sleep and even cause insomnia. In fact, heavy meals and excess alcohol are best consumed earlier in the day, too – at least four hours before you sleep. This is because both food and drink elevate your temperature, but also because excess consumption can make you feel uncomfortable, leading to sleep issues.

Try natural techniques to cool the body

There are so many ways you can naturally cool down the body, using items you likely already have in your home. The first trick is to take a refreshing shower. Make sure the water is somewhere between hot and cold as a little warmth keeps your blood flowing to the skin, increasing heat loss. Chilled towels are handy for immediate relief, as well as sipping on cold herbal tea.

But one of the most beneficial habits you can adopt to achieve better sleep is trying different relaxation techniques in bed. Something as simple as guided meditation helps the entire body slow down and relax, encouraging the body to let go of excess heat.

Modify your bedroom

Making slight adjustments to your bedroom throughout the seasons is vital to sleep comfortably. For instance, if the temperature is cooler outside than it is inside when you’re ready to hop into bed, sleep with a window open to encourage airflow. This will mean you’re not trying to sleep in a stuffy, humid room and you’ll probably benefit from a gentle breeze.

If you have allergies, one of the most fool-proof ways to get a restful night’s sleep during the summer is to invest in a fan or air conditioning unit instead. Both will guide hot air away from your skin, helping you feel cooler by the minute!

Get prepped early

Of course, you can implement these savvy tips and tricks right before bed and enjoy a restful night’s sleep. But getting ahead of the game and prepping throughout the day will further improve your sleep quality. For example, if you know your bedroom receives direct sunlight at any point from dusk until dawn, it’s wise to shut your blinds or curtains.

Blackout material would be the most beneficial option as they block light, therefore simultaneously keeping out the heat. Ensuring your door is shut and sealing any gaps with draught excluders will also keep the cool air locked inside!