Warm weather is a welcome change in the UK, but when it’s time to sleep, hot nights can become a real problem. Tossing and turning in a sweltering bedroom can make falling asleep feel impossible. But why does heat impact sleep so much, and what can you do about it?

Why Does Heat Disrupt Sleep?

Your body relies on its internal clock—known as the circadian rhythm—to signal when it's time to sleep. One of the key triggers for this is a drop in core body temperature of around 0.5 to 1.5°C.

When your bedroom is too hot, that natural temperature drop becomes harder to achieve, making it more difficult for your body to wind down. Add in general discomfort from overheating, and it’s no surprise that sleep suffers.

5 Steps to Help you Sleep Cooler:

1. Start Cooling Your Home Early

Prevent your home from overheating by shutting blinds or curtains on sun-facing windows during the day.

Open windows to allow cooler air to circulate.

blinds drawn at window
2. Take a Warm Shower Before Bed

It may seem odd, but a short warm shower (not cold!) before bed can help lower your body temperature. The warm water boosts circulation to your skin, helping your body release heat faster once you get into bed.

Shower in bathroom
3. Opt for Gel and Natural Fibers

Gel is temperature-regulating — it absorbs and disperses body heat, preventing it from becoming trapped and helping to keep you neither too hot nor too cold.

Natural Fibres are very high wicking, meaning they can effectively draw moisture away from your body, which keeps you cool throughout the night, and stops you waking up to those sweaty and clammy mornings. The fibres can essentially regulate your temperature far better than any synthetic foam or fabric can

For cooler and drier nights, here are the products we recommend:

mattresses - 
  1. Which Best Buy - SleepSoul Heaven Gel Pocket 1000 Pillowtop Mattress in a Box
  2. Popular - Silentnight Geltex Ultra Mirapocket Firm 3000 Pillowtop 4ft6 Double Mattress
  3. Popular, Archers Choice- ASC Gel Support Pocket 2000 6ft Super King Size Mattress

pillows -
  1. Sleepsoul Memory Dual Pillow
  2. Alexander & Cole Bamboo Box Pillow
  3. Bestseller 4 years running - Mlily Premiere Deluxe Pillow (Instore Only)
        ----->   Store Finder  <-----
SleepSoul Heaven Gel Pocket 1000 Pillowtop Mattress in a Box
Silentnight Geltex Ultra Mirapocket Firm 3000 Pillowtop Mattress
ASC Gel Support Pocket 2000 Mattress
Sleepsoul Memory Dual Pillow
Alexander & Cole Bamboo Box Pillow
Mlily Premiere Deluxe Pillow

All Gel Mattresses >

All Gel Pillows >

4. Lower your Tog

Swap out your heavy duvet for a lightweight duvet with a low tog rating. You could also use just a sheet or duvet cover.

You can always switch back between your "winter" and "summer" duvets anytime to suit your needs.

Tog ratings from coolest to warmest:
(2.5, 4.5, 10.5, 13.5)

Harwood Textiles 4.5 tog Indulgence Microfibre Duvet
5. Don’t Let Frustration Make It Worse

One of the most common sleep disruptors isn’t the heat itself—it’s the stress and frustration of not sleeping. If you’re still awake after 20 minutes, do something that relaxes you; read a few more pages of your book, listen to calming music, or do some gentle seated stretches.

10 Stretches to Do Before Bed to Improve Your Sleep >

Final Thoughts

You might not be able to control the weather, but you can take simple steps to make your nights more comfortable. From adapting your sleep environment to adjusting your routine, these small changes can make a big difference.