Sleep expert says one action can help end 3am 'worry window'

A heatwave is a tale of two halves. By day, the blue skies feel glorious; the park picnics and trips to the local lido a welcome treat. By night, the same weather turns maddening, as your bedroom feels like a greenhouse, your pillow feels like a radiator and that all-too precious sleep becomes something entirely elusive.

But while tossing, turning and kicking off the covers may feel inevitable, Lisa Artis, deputy CEO of The Sleep Charity , says there are simple ways to give yourself a better chance of rest.

“The key thing to remember is that sleep and temperature are closely linked,” she says. “Our bodies naturally need to cool down before sleep can occur, so anything that supports that process – whether that’s cooling the room, choosing the right bedding or trying simple cooling techniques – can help improve both comfort and sleep quality during a heatwave.”

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Here are her golden rules for getting through hot nights…

Shut out the sun

“The sleep environment plays a huge role in a good night’s sleep, so one of the more effective ways to keep cool during the night is to keep your bedroom cool throughout the day. Most people concentrate on cooling themselves down without thinking about the bedroom.

“To achieve this, keep curtains and blinds closed during the day, particularly in rooms that receive direct sunlight . Our bodies naturally need to lower the core temperature before sleep, so creating the coolest possible environment can make it easier to fall asleep and stay asleep.”

Keep curtains closed to cool rooms down throughout the day – even if you’re not using them (Photo: Parlaungan Hasibuan/Getty)

…And only open windows at night

“One of the biggest mistakes is opening windows during the hottest part of the day. It feels instinctive to let air into the house, but when the outside temperature is higher than indoors, you’re simply allowing more heat to enter.

“During a heatwave, then, it is usually better to keep windows closed along with the blinds and curtains during peak temperatures. Then, open them later in the evening when the sun has gone down and the air outside becomes cooler. This helps prevent bedrooms from turning into heat traps.”

Use your fan properly

“Fan placement is another area where people often go wrong. Fans don’t actually reduce the temperature of a room; they create airflow that helps sweat evaporate from the skin – so simply pointing a fan into a hot room may not achieve much.

“Positioning a fan near an open window in the evening can help pull cooler air into the room. “Some people also place a bowl of ice or frozen water bottles in front of a fan to create a temporary cooling breeze.”

Skip the cold shower

“Taking a lukewarm shower before bed is a simple but effective strategy. While an ice-cold shower may sound appealing, it can be too much of a shock to the system. A lukewarm shower helps cool the skin while supporting the body’s natural temperature regulation processes.

“As the water evaporates from your skin afterwards, it creates an additional cooling effect, helping your body move towards the lower temperature needed for sleep.”

Cool down in a foot bath (Photo: Jan Hakan Dahlstrom/Getty)

But take a foot bath

“Cooling your feet before bed is a great lesser-known strategy for sleeping during a heatwave.

“The feet contain specialised blood vessels that play a role in releasing heat from the body. A cool foot bath or a damp cloth placed over the feet before bed can help create a feeling of overall cooling.

“It may sound unusual, but targeting areas where blood vessels are close to the surface can be surprisingly effective.”

Make sure your bedding is breathable

“Many people continue using their normal duvet despite soaring temperatures, but even low-tog duvets can trap heat. Holding on to winter bedding out of habit can contribute to overheating, excessive sweating and disrupted sleep.

“Lightweight, breathable bedding can make a significant difference to sleep quality. During particularly hot nights, a cotton sheet may be all that is needed.

“The key thing is to opt for natural fibres – cotton, linen and bamboo allow heat and moisture to escape more effectively than many synthetic materials.

“When we overheat at night, we tend to wake more frequently, even if we don’t always remember it. Breathable bedding helps reduce temperature fluctuations and supports more restorative sleep .”

Keep hydrated

“Staying hydrated throughout the day is important to sleep well at night. Dehydration can make it harder for the body to regulate temperature and may contribute to headaches, dry mouth and restless sleep.

“Rather than drinking large amounts immediately before bed – which can lead to nighttime trips to the bathroom – focus on maintaining good hydration levels throughout the day.

“Foods with a high water content, such as watermelon, cucumber and strawberries, can also help support hydration during hot weather.”

Keep hydrated thruoghout the day to help bring do…