Hot weather sleeping tips: Mistakes Brits should avoid amid the UK heatwave

After a day boiling temperaturesBrits will wonder how that sleeps tonight before potentially record-breaking temperatures tomorrow.

That would be a new record for Britain, beating the 38.7 °C (101.7 °F) observed in Cambridge in 2019.

Warmer weather is always welcome — many of us head to parks and beaches to get our vitamin D boost — but it could also wreak havoc on our sleep.

Concerned about a good night’s sleep? The PA has compiled a list of sleep mistakes to avoid…

1. Your room is too hot

A fan on a couple in bedA hot and stuffy bedroom could disrupt your sleep (Alamy/PA)

“A cooler temperature is optimal for sleep,” advises Dr. Rebecca Robbins, sleep scientist and sleep expert at Savoir Beds (, who says around 18°C ​​or 19°C is best.

She explains: “Your body’s ability to regulate temperature is a big part of how it regulates sleep. During rapid eye movement sleep, the brain’s temperature-regulating cells turn off and your temperature is affected by your surroundings. If your bedroom is too warm and stuffy, or your sleeping surface isn’t able to breathe and wick away moisture, you can start sweating and overheating.” She suggests your sleep could be disrupted if the temperature is above 23.8 °C rises.

However, some people can struggle with pollen if they have their bedroom windows open at night.

Max Wiseberg, airborne allergen expert and creator of HayMax (, says: “Put pollen filter window screens over the windows and then you can open the window. If you have air conditioning, as long as it has good filters, that would help.” He also recommends using an allergen barrier balm around your nose and eyes.

2. You go to bed late

Tired Break Time GIF by SLOTHILDA - Find & Share on GIPHY

On lighter evenings and warmer weather you may spend more time in the garden or have dinner a little later.

But Robbins advises us to commit to a bedtime and stick to it. “Falling asleep and waking up at the same time is everything. It allows the body to work with — rather than fight — its natural circadian rhythm, our body’s internal clock that controls the timing of all organ systems and bodily processes. When we stick to a schedule, our bodies learn when to expect sleep and wakefulness.”

3. You lie awake for hours at night

Can not sleepThere are few things more annoying than lying awake at night (Alamy/PA)

Laying in bed at 3am feeling hot and uncomfortable is one of life’s greatest frustrations. However, just hoping to fall asleep again could be counterproductive.

“It’s something a lot of us have been told – stay in bed when we wake up. But it’s actually one of the worst things we can do when we’re struggling to sleep,” says Robbins.

Instead, she advises getting up after 15 minutes, keeping the lights low, and doing gentle yoga, reading, or doing some non-stimulating tasks — like folding laundry — before going back to bed.

4. Your bedding isn’t up to the task

Your mattress and bedding also play an important role in getting enough sleep.

“Sleep-related neurons are very sensitive to temperature, so an unsupportive mattress or a mattress that retains heat limits sleep quality,” says Robbins. “A breathable lying surface made from natural materials can help prevent overheating. Natural fibers are great at wicking moisture – they’re also breathable and allow airflow, so you stay cool on the warmer nights.”

And maybe you should reconsider your comforter, suggests sleep expert Patrick Ross of Nectar Sleep ( “The last thing you want is tossing and turning in a high duvet. Instead, make sure you bring linen or cotton sheets, which are much more breathable and absorbent to keep those night sweats at bay.

“Alternatively, say goodbye to a duvet altogether and take a lesson from our European friends by grabbing a lightweight sheet that will keep you covered – but cool – at night.”

5. You’re dehydrated

Water Day Drink GIF by ZinZen - Find & Share on GIPHY

Ross says: “Dehydration can negatively impact how well you sleep at night, so staying hydrated is important. Don’t drink gallons of water right before bed, instead drink glasses of cool water throughout the day.

“Caffeine and alcohol also dehydrate the body and have a diuretic effect. So if you want to get a good night’s sleep in the heat, you should avoid both. If you wake up parched in the middle of the night, avoid the urge to down one glass at a time. Instead, take long sips of cool water until you feel full.” Hot weather sleeping tips: Mistakes Brits should avoid amid the UK heatwave

Fry Electronics Team

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