The average British adult gets only three days of good sleep per week, according to the Mental Health Foundation, and heatwaves make the problem worse. Dr Allie Hare, consultant in sleep medicine and co-president of the British Sleep Society, explains: “Being too hot during sleep can significantly reduce sleep quality and duration. In particular, it can reduce slow wave (deep) sleep, the stage of sleep that helps us awaken feeling rested.”
The Sleep Charity advises that an ideal bedroom temperature is around 16-18C, with temperatures over 24C likely to cause restlessness. However, Dr Hare reassures: “Your brain is very smart about sleep and it will eventually ensure that you do drop off, even if it remains warm at night.”
Natural-Fibre Mattress
Jane Hoskyn tested the Millbrook pocket-spring wool mattress during a heatwave and found it kept her cool. “The Millbrook doesn’t retain heat in the way that foam can,” she said, “and its wool layers can help regulate your body’s temperature through the sweaty and shivery excesses of summer and winter.” The Millbrook Wool Luxury 4000 mattress (double) is priced at £604 at Mattress Online or £759 at B&Q.
Cooling Bamboo Topper
If a new mattress isn't an option, the Panda bamboo topper (double, £139.95) combines memory foam with bamboo. Jane Hoskyn noted its “temperature-regulating hydro foam” provides a cooling sensation, while the bamboo cover is breathable and moisture-wicking, helping sweat evaporate.
Breathable Linen Bedding
Linen is ideal for summer due to its breathable, moisture-wicking properties. Piglet in Bed offers linen pillowcases, duvets and sheets free from harmful chemicals. London interior designer Eva Sonaike recommended it for her son with allergies.
Freeze Your Bedding
Freeze pillowcases and dry pyjamas in a bag for 15-20 minutes before bedtime. The brief burst of coolness makes falling asleep easier during sticky weather.
Cotton-Cover Duvet
The Fogarty Cool Sleep 10.5-tog duvet (from £62 at Dunelm) has a cooling cotton cover treated with phase-change material to prevent overheating. Jane Hoskyn chose it as top pick for those who overheat at night.
Our Favourite Fan for Cooling
Caramel Quin tested the Dreo TurboCool misting fan 765S (£199.99 at Amazon) on the hottest day of 2026 so far. It has a six-litre water tank that adds a fine mist, lowering temperatures by 3C in her tests. “I felt the occasional, pleasant cool drop of water, but the floor didn’t get wet,” she wrote.
Take a Shower
A lukewarm shower about half an hour before bed helps lower body temperature without causing shivering. Avoid drying hair completely for a refreshing cooling effect.
Help Kids Sleep
Rosey Davidson, sleep consultant and CEO of Just Chill Baby Sleep, recommends keeping blinds closed during the day and dressing babies in just a nappy or light layer. The Tommee Tippee Ollie the Owl portable blind (£21.99) and an organic cotton sleeping bag (£31.05 at Natural Baby Shower) are useful aids.
A Cooling Face Mist
Avène thermal mist spray (50ml, £5.75 at Lookfantastic) provides a tingling, cooling sensation suitable for sensitive skin.
Block Out the Midsummer Light
Jane Hoskyn tested the MyHalos sleep mask (£9.99 at Amazon) and reported: “On my first attempt, I didn’t fall asleep much faster than usual, but I woke up in joyous disbelief at the nine hours of shut-eye I’d achieved.”
Sleep with a Frozen Hot-Water Bottle
Half-fill a hot-water bottle and leave it overnight for ice to expand, then hug it to sleep. The cooling sensation makes a significant difference. Do not reuse the same bottle for hot water as it may become unsafe.
Stay Hydrated
The Ocean Go bottle (£38 at Ocean Bottle) keeps water cold with ice lasting up to 90 minutes thanks to excellent insulation, making it ideal for nightstand hydration.
Something to Avoid
Dr Hare warns against using alcohol to aid sleep: “Although it can feel as though it helps you to fall asleep, alcohol significantly disrupts your REM sleep and can cause you to wake up later in the night. Stay hydrated with water or dilute fruit juices instead.”
