During hot weather, the body works harder to regulate temperature, which can leave people feeling tired during the day but restless at night. This makes it more difficult to sleep in heat, especially when bedrooms remain warm after sunset.
Health guidance suggests that maintaining routine habits and keeping sleeping environments cool are key to managing hot-night discomfort.
Avoid daytime naps to protect night sleep
Experts advise avoiding daytime naps, even when fatigue increases. While heat can drain energy, napping may reduce the body’s natural drive to sleep at night, making it harder to sleep in heat conditions later.
Sticking to a normal routine helps maintain a stable sleep cycle.
Keep your bedroom as cool as possible
Simple changes in the home environment can make a significant difference. Keeping curtains or blinds closed during the day prevents rooms from overheating, while opening windows at night helps create airflow.
Thin cotton sheets and light bedding are recommended, as they absorb sweat and allow the body to regulate temperature more effectively.
Smart cooling techniques before bed
Using fans can help improve air circulation and encourage sweat evaporation, making it easier to sleep in heat. Some people also use creative cooling methods such as chilled socks or ice-filled bottles to reduce body temperature.
Loose-fitting clothing made from natural fibres like cotton or linen is also recommended over synthetic materials.
Hydration and diet matter
Staying hydrated throughout the day is essential, but experts warn against drinking large amounts of water right before bed to avoid sleep disruption.
Caffeine and alcohol should also be limited in the evening, as both can reduce sleep quality and make it harder to sleep in heat conditions.
Stay calm if you can’t sleep
If sleep does not come, experts suggest getting out of bed and doing a calm activity such as reading or light tidying. However, using phones or screens should be avoided due to blue light exposure, which can increase alertness.
Returning to bed only when sleepy can help reset the body’s sleep response.
Children and sleep routines
Maintaining consistent bedtime routines for children is especially important during hot weather. Lukewarm baths and stable sleep schedules can help prevent disruption and support healthier sleep patterns.
Room temperatures between 16C and 20C are considered ideal for children’s sleep.
Most people recover from short-term sleep loss
Health experts note that while hot weather can make it difficult to sleep in heat, most people can function well after a night or two of disrupted rest. However, prolonged poor sleep should be managed by improving cooling and routine habits.
Also read: How the European heatwave impacts Cyprus
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