As the UK endures its third heatwave of the year, with temperatures soaring to 34-35°C in southern England and Wales, millions of people are struggling to sleep in stuffy, sweltering bedrooms. The Met Office reports hot, dry, and settled conditions across much of England and Wales, while the far northwest sees more cloud and sporadic rain. British homes, designed to retain heat, become particularly uncomfortable at night when warmth rises upstairs.
DIY Air Conditioning: Fan, Tray, and Ice Cubes
Dr Nerina Ramlakhan, a sleep specialist and neurophysiologist at Oak Tree Mobility, has shared a technique to create a 'DIY air con' that can lower bedroom temperatures in just 20 minutes. Speaking to the Express, she explained: "Not being able to fall asleep in the heat can be incredibly frustrating and leave you feeling sleep-deprived. There are two key things you can do to try and get restful sleep in the summer months: cooling your environment and cooling your body."
She recommends using a fan, a tray, and a handful of ice cubes. "Place a tray of ice in front of a fan to create your own make-shift air con. The fan should be positioned so that it's blowing over the tray, and as the ice melts in front of it, the room cools down. Do it for 20 minutes or so before going to bed to help cool your bedroom down."
Additional Cooling Tips for Better Sleep
Dr Ramlakhan also advises: "When it's cooler outside than in, open your window and point a fan outwards to push hot air out. If your bedroom is upstairs and is too hot for sleeping, try sleeping downstairs. Heat rises, so if your home is split across more than one floor, you may be more comfortable on a lower floor."
She suggests taking action early in the day: "Close your windows and keep curtains and blinds shut to keep the heat of the sun out during the day. When the air is colder outside than in (generally very early in the morning and late at night), open your windows to allow air to circulate."
Other tips include: "Plan to eat meals that don't rely on the oven. Switch your bedding to more breathable natural fibres, like cotton or linen."
Expert Advice from Homebuilders
Oliver Novakovic, Technical and Innovation Director at Barratt Redrow, also recommends leaving the loft hatch door open at night to let trapped hot air escape. He notes that this simple step can help reduce the temperature in upper floors.
The optimum room temperature for sleeping is 16-18°C, but with current heatwave conditions, achieving that may be challenging. These simple, low-cost methods can provide relief for those struggling to sleep during the hot spell.
