When the nights are warm and sticky, falling asleep — and staying asleep — can feel like a real challenge. Unfortunately often here in the UK we don't have the luxury of air con like other countries.
You’re tossing and turning, stuck to the sheets, wide awake at 3am and wondering how you’ll cope with another tired day. If that sounds familiar, you’re not alone. Im serious... writing this blog post at 1am because it is too hot to sleep.
Many people find that hot weather makes it harder to sleep, and it can have a real impact on mood, energy levels, and emotional wellbeing.
Rest is essential. Especially when you’re already feeling stressed, anxious, or overwhelmed. But in the heat, it’s not always easy to come by.
Check out some simple, supportive tips to help your body and mind find more comfort — and hopefully, more rest — on hot summer nights.
🌬️ Cool Your Sleep Space as Best You Can
Hot bedrooms make it harder for the body to relax and let go. Here are a few ways to gently cool your space:
- Keep blinds or curtains closed during the day to block direct sunlight and reduce heat build-up.
- Use a fan to circulate air — placing a bowl of cold water or ice in front of it can help create a cooling breeze.
- A cool (not freezing) shower before bed can help signal to your body that it’s time to wind down.
- Try placing a damp flannel or cloth on your wrists, neck or forehead — these pulse points help regulate body temperature. I personally put my flannel in the freezer and lay this over my head or feet.
Small adjustments like these can make a big difference when trying to fall asleep during hot summer nights.
🧘♀️ Slow Down and Soothe Your Nervous System Before Bed
The heat can leave us feeling restless and overstimulated — both physically and emotionally. Building a calming routine before sleep can help your body shift into rest mode, even when the temperature is high.
- Dim lights at least an hour before bed to support your natural sleep cycle.
- Put away devices or use “night mode” to reduce blue light and eye strain.
- Try a few slow, deep breaths or gentle stretches to calm your nervous system.
- If your mind is racing, write down your thoughts in a journal — clearing mental clutter can help make space for sleep.
A soothing wind-down ritual supports better mental health and sleep hygiene, especially when external conditions are challenging.
🛏️ Make Your Bedding Work for You
- Opt for light, breathable fabrics like cotton or linen to stay cooler through the night.
- Ditch heavy duvets — even just a cotton sheet can be enough.
- Sleeping with one foot or leg uncovered can help the body release heat more efficiently. We all do this.
When it comes to sleep and mental wellbeing, comfort matters. The goal isn’t perfection — it’s creating the conditions that give you the best chance of rest.
💧 Stay Hydrated — But Not Too Late
Dehydration can worsen sleep issues, but drinking too much water right before bed might lead to restless trips to the loo.
- Sip water regularly throughout the day to stay gently hydrated.
- Ease off in the hour before bedtime to avoid night-time wakeups.
Remember, hydration supports both physical and emotional balance — and your sleep will thank you for it.
💛 Most of All: Be Kind to Yourself
If you’re struggling to sleep during this heatwave, it doesn’t mean you’re doing anything wrong. You’re not lazy or failing — you’re human, responding to an uncomfortable environment.
Even if deep sleep doesn’t come, rest can still be restorative. Lying down, breathing slowly, listening to soothing sounds — these are all forms of rest that support your body and mind.
Take What Helps, Leave the Rest
Hot weather sleep struggles are more common than you might think. What matters most is being compassionate with yourself and remembering: this is temporary. The seasons will change — and in the meantime, small adjustments and emotional support can go a long way.
If you’re feeling exhausted, low, or overwhelmed, and would like a safe place to talk things through, get in touch.
Add comment
Comments