Top Tips To Sleep In A Heatwave

On the JJ Barnes Blog, if this summer heat is leaving you exhausted, check out my top tips to sleep in a heatwave so you can try and make the most of your bedtime before another hot day.

As the UK grapples with a scorching heatwave this July 2025, with temperatures soaring above 30°C in parts of the country, getting a good night’s sleep can feel like a distant dream. I’m sick of being hot, over tired and grumpy, and so are my kids! A restful slumber is vital for our health, boosting energy and mood, but a hot bedroom can turn bedtime into a sweaty struggle.

With the help of bed furnishings expert Ashley Hainsworth from Bed Kingdom, I’m going to share practical tips to keep you cool and ensure peaceful sleep during this sizzling summer spell. Say goodbye to tossing and turning, and hello to refreshed mornings!

Top Tips To Sleep In A Heatwave

1. Maximise Your Fan’s Cooling Power

Fans don’t lower air temperature, but they create a cooling breeze by moving warm air away from your skin. To enhance their effect:

• Create a cross breeze: If it’s cooler outside, place one fan by an open window facing inward and another by a second window facing out to push hot air out.
• Cool the airflow: Place a frozen water bottle or ice packs in front of the fan, or direct it at damp clothes on a drying rack. The evaporating water cools the air as it passes.

2. Switch to Lightweight, Breathable Bedding

Ditch heavy winter duvets for a lighter option with a tog rating of 4 to 8, or opt for just a sheet or blanket. Choose natural fabrics like cotton or linen, which are breathable, hypoallergenic, and sustainable, keeping you cooler and more comfortable.

3. Wear Loose, Natural-Fibre Sleepwear

Swap synthetic pyjamas (like polyester or nylon) for loose-fitting sleepwear made from cotton or linen to avoid feeling hot and sticky. On particularly unbearable nights, consider sleeping naked for maximum comfort. Don’t forget breathable underwear too!

4. Block Out Heat with Blinds and Curtains

Keep your bedroom cool by preventing heat buildup during the day. Use blackout blinds or curtains, especially in south-facing rooms, and keep them closed to block out the sun’s intense rays during this heatwave.

5. Ventilate Smartly

Open windows at night when it’s cooler outside to let fresh air circulate, but be mindful of noise, security, or allergens. Turn off bedroom lights to avoid attracting insects, and consider antihistamines if hay fever is an issue. If it’s hotter outside, keep windows shut but open doors occasionally to prevent stuffiness.

6. Take a Warm Shower Before Bed

It sounds counterintuitive, but a warm or hot shower helps your body cool down faster by releasing heat through your extremities, like hands and feet. A bath can also relax you, washing away sweat, oils, and pollen (great for hay fever sufferers) to help you feel clean and ready for sleep.

7. Stay Hydrated All Day

With this heatwave causing excessive sweating, hydration is key to regulating body temperature. Drink plenty of water throughout the day, but avoid large amounts close to bedtime to prevent nighttime bathroom trips. Keep a cold glass of water by your bed for occasional sips.

8. Cool Your Bed with a Refrigerated Water Bottle

Place a refrigerated water bottle in your bed an hour before sleep to chill the sheets. Wrap it in a towel or cover and keep it nearby as a cold compress for extra cooling during the night.

9. Freeze Your Pillowcase

For that blissful cold-pillow feeling, seal your pillowcase in a plastic bag and pop it in the freezer for 30 minutes before bed. Slip it back on your pillow for a crisp, cool sensation that eases you into sleep.

10. Chill Your Socks

Your feet help regulate body temperature, so cool them down by refrigerating socks a few hours before bed. Wearing chilled socks overnight can lower your overall body temperature, making it easier to stay comfortable in the heat.

With these expert tips, you can transform your bedroom into a cool oasis and sleep soundly despite the 2025 heatwave. Stay cool, stay hydrated, and enjoy restful nights that leave you ready to tackle the day!