TV doctor and NHS GP Dr Punam Krishan has outlined a four-step routine to help people fall and stay asleep during hot weather. Her advice comes as the Met Office issued a rare red warning for extreme heat on Wednesday and Thursday, with amber warnings covering much of the country. The UK Health Security Agency also issued 'risk to life' warnings.
Dr Punam told Stannah: “Keeping cool when trying to sleep in the summer months can feel like an impossible task as our bodies depend on a cooler temperature for better rest. Where heat rises to the upstairs of the home, getting comfortable at bedtime on a warm evening can be difficult.”
Research Highlights Widespread Sleep Disruption
Research by Citizen’s Advice found that 47% of UK adults reported trouble sleeping during the heatwaves last summer. Dr Punam explained that a fan does not actually lower room temperature but works by moving air across the skin, helping sweat evaporate more efficiently and allowing the body to lose heat. She noted that in very extreme heat, a fan alone may be less effective and additional cooling measures may be needed.
“While methods such as opening windows and using electric fans to cool your room’s temperature are widely recognised, it’s important to also focus on cooling down your body,” she said. “This is particularly essential for older adults who often sleep lighter and feel heat more acutely as the body's temperature regulation becomes less efficient with age.”
Step 1: Take a Lukewarm Shower Before Bed
Dr Punam recommends a lukewarm shower one to two hours before bedtime. “Preparing for sleep during hotter weather actually needs to start before you get into bed. A lukewarm shower 1-2 hours before bed can work wonders as it draws warm blood away from your core and towards your skin where the heat is captured by the air as you dry off.”
Step 2: Keep Water by the Bed
Staying hydrated throughout the day is crucial. “It’s also important to remain hydrated throughout the day in the lead up to bedtime as it prevents your body's own cooling system from working properly. Dehydration can cause your body to conserve fluid by reducing how much you sweat, meaning that your body temperature can creep up.”
She added: “Considering the benefits of water on keeping cool, it’s concerning that research found 1 in 4 older people in the UK to have low-intake dehydration. I recommend always keeping water by the bed and having some before you sleep, particularly for older people where the sense of thirst naturally reduces with age.”
Step 3: Avoid Alcohol Before Bed
Alcohol can hinder sleep in hot weather. “Alcohol actually raises your core body temperature, likely contributing to discomfort and chances of a fragmented sleep, so I recommend leaving at least 3-4 hours between your last alcoholic drink and when you go to bed.”
Step 4: Expose Key Body Parts to Cool Down
Once in bed, Dr Punam suggests keeping certain body parts uncovered. “To cool your body temperature once in bed, one of the simplest things I suggest is to sleep with your wrists, ankles, and neck outside of the covers and use a thin, cotton sheet. This is because the blood vessels in these areas are close to the skin's surface, so they need the exposure to release heat fast.”
