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Struggling to sleep in a hot bedroom? You’re not alone. Whether it’s a summer heatwave or just a bedroom that never seems to cool down, warm nights can make it harder to drift off and stay asleep.
The good news? With a few thoughtful changes, you can create a calmer, cooler sleep space that works with your home, and for you.
As part of your natural sleep cycle, your body temperature gently drops. It’s one of the ways your brain knows it’s time to rest. When your bedroom is too warm, that cooling process can be disrupted.
This often leads to restlessness, frequent waking, dehydration or headaches, and lighter, less restorative sleep, leaving you feeling groggy the next day.
Experts, including The Sleep Charity, recommend keeping your bedroom between 16°C and 18°C (60–65°F) for optimal sleep.
Not all bedding behaves the same way, especially in warm conditions. Heavy duvets and synthetic fabrics can trap heat, making nights feel sticky and uncomfortable.
Switching to breathable, moisture-wicking fabrics can help reduce night sweats and regulate your body temperature.
Some popular choices for hot sleepers include:
“Change your quilt to a lighter tog and make sure you have fresh natural fibres in your bedroom.”
Tom Coleman, Sleep expert
Sunlight streaming through your windows can look lovely, but it can quickly heat your room like a greenhouse. Keeping heat out during the day is just as important as cooling the room at night.
By closing blinds, curtains or shutters during the warmest part of the day, you help keep indoor temperatures more comfortable, so your bedroom feels calmer by bedtime.
Heat-conscious window solutions include:
When figuring out how to sleep in hot weather, using your fan effectively can make a big difference. Place it near an open window in the evening to help push warm air out. For a short burst of extra cooling, try placing a bowl of ice in front of the fan.
Opening windows or doors on opposite sides of the room can also help create a gentle cross-breeze, encouraging warm air to move.
The “starfish” sleeping position, lying on your back with your arms and legs gently spread, can help you stay cool on warmer nights.
By increasing skin exposure to the air, your body can release heat more easily. Avoid curling up as this traps body heat and raises core temperatures.
Why it works:
If your room still feels warm, focusing on cooling your body directly can help.
A lukewarm (not icy) shower before bed can encourage your body to cool down naturally, signalling that it’s time to unwind. Using a cool flannel on pulse points like your neck, wrists or ankles can also offer quick relief.
Loose, breathable sleepwear, or even sleeping without it, allows heat to escape more easily, helping you keep cool a night.
“Go for a warm shower! Yes, a warm not cold shower. External heat will signal to the body to cool down and actually help with sleep.”
Tom Coleman, Sleep expert
What you eat and drink in the evening can impact how warm you feel at night.
Sipping water steadily throughout the day helps keep you hydrated.
Alcohol and caffeine are best avoided in the evening, as they can dehydrate and interfere with your body’s natural temperature regulation.
Lighter evening meals can also help. Spicy dishes are best enjoyed earlier in the day as they increase internal heat and make it harder to settle at night.
Exercise naturally raises your core temperature. This can make it harder to unwind if you workout too close to bedtime, particularly on warm days.
Morning or early evening workouts tend to work best. If you enjoy moving later in the day, gentle stretches or a calming yoga routine can help you relax without overheating, easing both your body and mind to sleep.
Some people are more sensitive to warm sleep environments than others. Conditions such as insomnia, night sweats linked to stress or hormones, or sleep apnea can all feel uncomfortable when the bedroom is too warm.
If heat regularly disrupts your sleep, even after making a few lifestyle changes, it may be worth chatting to your GP or a sleep specialist for reassurance and tailored advice.
“Put a small bottle of water into the freezer and then wrap it with a facecloth ... If you do wake up, use it on the face and hands. The face, palms of the hands and soles of the feet have special heat exchange areas where the body can heat or cool rapidly.”
Tom Coleman, Sleep expert
Some well-meaning habits can make hot nights harder. It’s best to avoid:
A cooler bedroom isn’t just about comfort - it’s about creating the right environment for deeper, more restorative sleep.
By combining breathable bedding and a few body-cooling habits, you can make a noticeable difference to how your bedroom feels on warm nights.
And if overheating is a recurring issue, investing in effective thermal blinds or curtains can help your bedroom feel calmer, cooler and more relaxed all year round.
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