How to Sleep Better in Summer: Tips to Stay Cool All Night

Summer brings longer days, brighter evenings and warmer nights, but when your bedroom becomes too hot, getting comfortable can be much harder. If you find yourself throwing off the duvet, turning your pillow over or waking up feeling overheated, a few simple changes can make your bedroom more comfortable.

From choosing lighter bedding to managing sunlight during the day, there are several practical ways to keep your sleeping environment cooler. Your mattress, bed base, bedroom ventilation and evening routine can all play a part too.

Why Is Summer Sleep Sometimes More Difficult?

Hot weather can make the bedroom feel uncomfortable, particularly during periods of very warm weather when the temperature inside your home remains high into the evening. The NHS recommends keeping living spaces cool during hot weather, including closing curtains or blinds during the day and opening windows at night when the outside temperature has fallen.

Your bed can also feel warmer in summer. Thick duvets, heavy bedding and mattresses that retain more heat may make it harder to find a comfortable sleeping temperature.

Your Bedroom Temperature Matters

A bedroom that feels stuffy or overheated can make it harder to settle down comfortably. The NHS notes that a bedroom which is comfortable, dark and cool can help create a better environment for sleep.

Your Bedding Makes a Difference

The bedding you use can change how warm your bed feels. In summer, consider lighter layers that you can easily remove during the night rather than relying on one heavy duvet.

Keep Your Bedroom Cool During the Day

One of the easiest ways to make bedtime more comfortable is to prevent your bedroom from becoming unnecessarily hot during the day. Once heat has built up inside the room, it can take time for the temperature to fall.

Close Curtains and Blinds

Keep curtains or blinds closed during the hottest and sunniest parts of the day, particularly if your bedroom receives direct sunlight. This can help limit how much heat enters the room. The NHS specifically recommends closing windows, curtains and blinds during the day during hot weather.

Open Windows When It Is Cooler Outside

When the outside temperature drops, opening windows can help fresh air circulate through your bedroom. If it is still hotter outside than inside, however, keeping windows closed may be more effective until the temperature falls.

Switch Off Unnecessary Heat Sources

Lights, electronics and other equipment can add warmth to a room. Turning off anything you do not need can help keep the bedroom more comfortable, particularly during very hot weather.

Choose Lighter Summer Bedding

Your duvet and sheets sit directly against your body for hours, so changing your bedding can be one of the simplest ways to make a summer bed feel more comfortable.

Use Fewer Layers

Rather than using several heavy layers, try a lighter duvet or sheet that gives you enough coverage without making the bed feel excessively warm. You can always add another layer if the temperature drops overnight.

Choose Breathable Bedding

Look for bedding that feels light and comfortable against your skin. Natural and breathable fabrics are popular choices for warmer weather, while the right option ultimately comes down to personal comfort.

Keep Your Bedding Fresh

Summer can mean more sweating, so regular washing and good ventilation can help keep your bed feeling fresh. Mattress365's Mattress Care advice includes guidance on cleaning, ventilation and maintaining your mattress.

Consider Your Mattress

Your mattress is another part of the sleep environment worth considering if you regularly feel too warm at night. Different mattress constructions and materials can have different airflow and temperature characteristics.

Look at Cooling Mattress Options

Mattress365's cooling mattress collection includes memory foam, hybrid and pocket sprung options designed around breathability and temperature regulation. These mattresses use different constructions and materials to encourage airflow and help reduce heat build-up.

Think About Mattress Construction

Spring-based mattresses can allow airflow through their construction, while some modern foam mattresses include features designed to improve breathability. If you are considering a new mattress because you sleep hot, look at the materials and construction rather than choosing based on temperature alone.

Keep Your Existing Mattress Well Ventilated

Good ventilation around your mattress is useful throughout the year. Mattress365 recommends allowing the mattress to breathe, avoiding trapped moisture and keeping the bedroom reasonably well ventilated.

Use a Fan Safely

A fan can help move air around a bedroom and may make a hot room feel more comfortable. Position it so that it circulates air effectively without making the room unpleasantly draughty.

The NHS advises that electric fans can help when indoor temperatures are below 35°C. During very hot conditions, the priority should be keeping yourself cool and following official heatwave guidance.

Stay Comfortable Before Bed

Your routine in the hour or two before bed can also help you feel more comfortable when the weather is warm.

Take a Cool Shower

A cool shower before bed can be a refreshing way to lower that sticky, overheated feeling before getting into bed. Avoid making it uncomfortably cold; the aim is simply to feel cooler and more comfortable.

Keep Water Nearby

Keep a glass or bottle of water beside your bed so you do not have to get up if you become thirsty. During hot weather, the NHS recommends drinking plenty of fluids and taking extra care to avoid dehydration.

Avoid Heavy Meals Close to Bedtime

A large meal close to bedtime can make settling down less comfortable. Keeping your evening routine simple and allowing enough time between eating and going to bed may help you feel more comfortable.

Keep Your Summer Sleep Routine Consistent

Longer summer evenings can make it tempting to stay up later, particularly when the weather is warm. However, keeping a reasonably consistent bedtime and wake-up time can help maintain your usual sleep routine. The NHS recommends keeping regular sleep times where possible.

Keep Your Bedroom Dark

Summer evenings stay light for longer, so blackout curtains, blinds or an eye mask can be useful if outside light is making your bedroom brighter than you would like. The NHS recommends making the bedroom dark and comfortable for sleep.

Give Yourself Time to Wind Down

Rather than going straight from a busy summer evening into bed, give yourself some quiet time to relax. Reading, listening to calming music or simply dimming the lights can help create a consistent bedtime routine.

Make Your Bed More Summer-Friendly

Sometimes the simplest changes are the most useful. Take a look at everything around your bed and consider whether it is helping or hindering your comfort during warmer nights.

• Use lighter bedding that you can easily adjust during the night.
• Choose breathable sheets that feel comfortable in warm weather.
• Keep unnecessary blankets and throws off the bed.
• Allow air to circulate around the mattress and bed base.
• Keep curtains or blinds closed during the hottest part of the day.
• Open windows when the outside air becomes cooler and it is safe to do so.
• Keep water nearby for warmer nights.

What to Do During a Heatwave

When temperatures become exceptionally high, staying cool is more important than simply trying to improve your sleep. Close curtains and blinds during the day, stay hydrated and avoid unnecessary heat. If it is cooler outside than inside at night, opening windows can help ventilate the room.

Older people, young children, pregnant people and people with certain long-term health conditions can be more vulnerable to the effects of hot weather, so take extra care during periods of extreme heat.

FAQs

How can I sleep better when it is very hot?

Keep your bedroom as cool as practical by blocking direct sunlight during the day, ventilating the room when outside temperatures fall and using lighter bedding. Staying hydrated and taking a cool shower before bed may also help you feel more comfortable.

What bedding is best for summer?

There is no single bedding material that suits everyone, but lighter and breathable bedding can feel more comfortable in warm weather. Choose layers that you can easily remove if you become too warm.

Should I use a fan while sleeping?

A fan can help circulate air and make a bedroom feel more comfortable. The NHS advises that electric fans can help when temperatures are below 35°C. During extreme heat, follow current official hot-weather guidance.

Does a mattress affect how hot I feel at night?

It can. Different mattress materials and constructions have different airflow and heat-retention characteristics. If you regularly sleep hot, you may want to consider a mattress designed with breathability and temperature regulation in mind.

Are cooling mattresses only useful in summer?

No. A cooling or breathable mattress may be useful year-round for people who tend to sleep warm or prefer a more breathable sleep surface. Mattress365 offers cooling options across memory foam, hybrid and pocket sprung constructions.

Should I leave my bedroom window open all night?

It depends on the conditions. If the outside air is cooler, opening a window can help ventilate the room. If it is hotter outside, keeping windows closed can help prevent additional heat entering the bedroom. Make sure windows are opened only when it is safe to do so.

Can a cool shower help before bed?

A cool shower can be a simple way to feel more comfortable before getting into bed, particularly after a warm day. You can also use a cool damp cloth on your skin if that feels more comfortable.

What should I do if I cannot sleep because I am too hot?

Focus on making the environment more comfortable rather than forcing yourself to sleep. Adjust your bedding, cool the room where possible, drink some water and use a quiet relaxing activity if you remain awake. If poor sleep becomes a regular problem, speak with a GP for advice.

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