We鈥檝e all been there鈥 tossing, turning, hot sweats, damp sheets, a stifling bedroom and no breeze 鈥 did someone say heatwave?
And with high temperatures expected to last long into the weeks ahead, chances are a good night鈥檚 sleep is going to become increasingly challenging.
However, with these tried-and-tested tips, a practical round-up of things to do, and some cooling product picks, the experts at bed specialist Dreams have you backed鈥
Start with the right bedding
The foundation of a cool night鈥檚 sleep is choosing the right materials for your mattress and bedding鈥
Experts at Dreams recommend switching to breathable, moisture-wicking bedding made with temperature-regulating technology.
Indeed, temperature-control cooling bedding, mattresses and pillows deliver exceptional cooling comfort, suggests Hannah Hayden, junior buyer at Dreams.
She says the combination of cooling internal fillings and a gel-infused foam provides an instant refreshing sensation. 鈥淗elping you to drift off naturally.鈥
鈥淭hese mattresses also include natural anti-bacterial protection to reduce allergies and prevent odours, ensuring your sleep environment stays fresh over time.鈥
To complete your cooling sleep system, she suggests breathable cooling pillow protectors and mattress toppers. 鈥淏oth designed to enhance airflow and are moisture-wicking, for year-round comfort.鈥
Staying cool at night
Simple strategies to help you beat the heat鈥
鈥淲armer weather can make quality sleep harder to achieve, as the room needs to be at around 16-18掳C for optimum comfort and rest,鈥 explains Dreams鈥 resident sleep expert, Sammy Margo.
鈥淓ven slight temperature increases can disrupt this, so it鈥檚 important to prioritise sleep hygiene,鈥 highlights Margo.
Here, she shares some smart tips to stay comfortable and well-rested throughout the summer鈥
Sleep solo or adopt the starfish position: 鈥淪haring a bed can double the body heat, making it harder to stay cool during warmer nights.鈥
鈥淥ne simple but effective solution is the Scandinavian sleep method, using two separate duvets, which allows each person to regulate their own temperature and reduce overheating,鈥 suggests Margo.
If possible, she says to also try spreading out. 鈥淚deally sleeping in a more open position, such as the starfish position, to allow maximum airflow around your body.鈥
Freeze your bedding: 鈥淧lace your pillowcase, or even your top sheet, in the freezer for a few minutes before bedtime 鈥 the chill won鈥檛 last all night, but it鈥檚 a great way to ease into sleep.鈥
鈥淔or an extra cooling boost, try popping your pyjamas or an eye mask in the freezer too!鈥
Or, for a longer-lasting cool that doesn鈥檛 require any prep, she suggests trying a memory foam ice pillow, which are designed to stay refreshingly cool through the night, without needing to be frozen.
Chill your skincare: 鈥淚f you use beauty products such as facial sprays, toners, or moisturisers, consider storing them in the fridge,鈥 says Margo.
鈥淎pplying chilled products to your skin may help soothe and refresh you, especially on hot and sticky nights. Plus, it can feel like a mini spa treatment before bed,鈥 she adds.
Block out heat during the day: 鈥淧revent your bedroom from turning into a greenhouse by blocking out direct sunlight during the day,鈥 advises Margo.
鈥淯se blackout curtains or blinds to help keep the heat at bay and reduce overall room temperature.鈥 She continues. 鈥淜eeping windows closed during the hottest parts of the day, and only opening them once the air cools in the evening, can also make a noticeable difference.鈥
Take a lukewarm shower before bed: 鈥淣ot cold 鈥 lukewarm,鈥 underlines Margo. 鈥淲hile it might seem obvious to take a cold shower to cool down before bed, it鈥檚 surprisingly not the most effective option.
鈥淎 lukewarm shower helps lower your core body temperature gradually when you step out of it, triggering your body鈥檚 natural cooling process and promoting relaxation,鈥 she explains. 鈥淲hich in turn may make it easier to fall asleep comfortably.鈥
For more sleep-related tips and expert advice to help you get a good night鈥檚 sleep in the heat, visit Dreams Sleep Matters Club.