September 13, 2021 3 min read

How To Sleep In Hot Weather



It can be difficult to get a good night's sleep as the UK experiences high temperatures every so often. So here we have listed a number of things that you can do to combat the hot weather.


  1. Stay hydrated

Ensure you are drinking a sufficient amount of water throughout the day to keep you hydrated.


Bottle of water


Try to avoid drinking too much water at night as you would not like to be making trips to the bathroom during your sleeping hours.


  1. Use thin sheets

Use thin bedding on a hot summer's night, however, keep covers close by.


Nevertheless, no matter how hot it is in your bedroom, the temperature of your body will drop during the night hence why we may wake up feeling cold.


  1. No napping

The hot weather can sometimes leave you feeling groggy and exhausted during the day, this is because more energy is utilised to adjust our inner temperature. So you may resort to napping, however, avoid this during the day as it will lead to disturbed sleep.


  1. Think about your children

Children tend to be rather robust sleepers and may potentially be sensitive to changes in routine, so make sure they got to bed at their usual bedtime.

As per the NHS, lukewarm baths are recommended as part of their bedtime schedule.


Baby Asleep


  1. Keep to a schedule

Try to stick to your usual schedule of sleeping and waking up times after carrying out your nightly routine and don't let the hot weather change your habits and ruin your sleep.


Alarm Clock


  1. Remember the basics

Make sure to keep your blinds or curtains closed during the day to prevent the sun from coming in, especially on the side where it is the sunniest.


Open your bedroom windows before going to bed to allow a breeze in.


  1. Keeping cool

Having a small fan to keep your room cool is helpful when it is too hot and humid. This will promote the vaporisation of sweat and assist with helping your body to regulate its internal temperature.


Ensure they are not feeling too cold to enable boost circulation.


  1. Stay calm

Try to do things that keep you calm such as writing and reading if you are finding it hard to sleep at night.


However, avoid using your phone, pad, laptop or even playing video games as the blue light will send signals to your brain and keep your body awake as long as possible and the process is stimulating. So go to bed when you feel tired at night.


  1. Get enough sleep

The majority of us need roughly 7-9 hours of sleep in order to function properly. However, some can function despite a day or two nights worth of disrupted sleep, though you may yawn more regularly, you are likely to be fine.


How can hot temperatures affect your body?

  • Overheating can prove to be a problem for those people that have breathing or heart probes. This can lead to nausea, headaches and tingling skin.

  • Dehydration can help to replace the water your body has lost through the processes of sweating, breathing and urination.

  • Heatstroke can occur if your body reaches above the average body temperature. Heatstroke could lead to exhaustion, losing consciousness stop sweating and possibly dry skin.


Ammar Asad
Ammar Asad

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