Dr Clare Rooms, a GP and Insomnia Lead at Boots Online Doctor, has warned against using ice-cold showers to cool down during the UK heatwave, as the method can actually backfire. As temperatures are set to reach 36C (97F) in parts of southern England, many people are seeking ways to stay cool without air conditioning, which is uncommon in UK homes.
Why ice-cold showers are counterproductive
Dr Rooms explained that while a cool shower before bed can help, water that is too cold causes skin blood vessels to constrict. This prevents heat from dissipating through the skin, delaying the body's natural cooling process. Instead, she recommends a cool—not ice-cold—shower, a chilled pillowcase, or a cool damp cloth applied to pulse points such as the neck, wrists, or forehead.
Heat health alerts in place
The UK is experiencing one of its longest-lasting heatwaves since 1976, with amber and yellow heat health alerts issued by the UK Health Security Agency for the Midlands, eastern and southern England until 9pm on 12 July. Temperatures will vary widely, from the mid-20s Celsius in the north to mid-30s in the south. By the end of the week, an easterly wind will shift the focus of 30C heat westward, with central southern England and South Wales potentially seeing highs of 33C on Friday.
Tips for keeping cool at night
Dr Rooms emphasised that the body needs to cool down by a couple of degrees to initiate sleep, and hot weather disrupts this process. She advised keeping blinds or curtains closed during the day to prevent heat buildup, then opening windows in the evening once temperatures drop. Lightweight, breathable bedding, a fan for air circulation, and sleeping with feet uncovered can also help release excess body heat.
Hydration and diet matter
Staying hydrated is crucial; Dr Rooms recommends six to eight glasses of water daily. She advises avoiding heavy or spicy meals close to bedtime, as digestion generates heat, and limiting alcohol, which can disrupt sleep quality and contribute to dehydration. Most people will experience occasional poor sleep during hot weather, but if sleep problems persist for three months or more with daytime symptoms like fatigue or irritability, it may indicate insomnia and a GP should be consulted.
