Quick summary: Ahead of an upcoming weekend heatwave reaching 28° C, sleep expert Dr Deborah Lee advises that making proactive changes to bedroom environments, such as swapping to low tog duvets, utilizing breathable cotton fabrics, and installing blackout blinds, is essential for restorative rest. High temperatures and early morning sunlight significantly disrupt the body’s natural temperature regulation and circadian rhythms, which can increase night sweats and trigger frequent nocturnal awakenings. Implementing these practical adjustments and establishing a screen-free bedtime routine aligns with NHS guidelines to support optimal mental health, protect daily productivity, and safeguard the physical well-being of individuals during periods of severe seasonal heat.
This weekend will see another heatwave, with parts of the UK expected to reach up to 28° C.
Deborah Lee, sleep expert at Comfybedss and Doctor Fox, has advised that many people need to make small changes to their bedrooms before the weather shifts this weekend to aid a better night’s sleep.
She says: “Your bedroom environment has a major impact on how easily you fall asleep, how often you wake during the night, and how refreshed you feel in the morning. Over summer, factors such as heat, light, bedding, and airflow become even more important, and these are key things to consider for this weekend.”
Swap your duvet for a lower tog
Your body naturally needs to cool down as part of the sleep process, so a warm, stuffy room can make it harder to drift off and stay asleep. If your bedroom is too hot, your body has to work harder to regulate its temperature, leading to more tossing and turning, night sweats, and frequent waking. Check the tog of your duvet before Friday, and consider purchasing a lower-tog option before the heat sets in.
Choose breathable bedding fabrics
Thick duvets and heavy throws can make you feel clammy during the night. Many people swap their winter pyjamas for summer ones but do not do the same for their bedding, which can make it harder to cool down properly. Choose light layers that can be removed easily, and opt for natural, breathable fabrics such as cotton to reduce heat build-up.
Block out the light
Longer summer days can interfere with sleep, and early morning light can signal to the brain that it is time to wake up even when it is not. Light is an extremely strong signal for your body clock, and if your bedroom lets in too much, you may wake before your body has completed the sleep it needs. Blackout curtains or blinds are particularly useful for light sleepers, shift workers, or anyone who struggles with early waking. A sleep mask is also a low-cost alternative.
Check your mattress and pillows
Warm weather can make existing sleep discomfort feel worse. If your mattress is starting to sag or your pillows have lost their support, your bed may be disturbing your sleep without you realising it. Discomfort is one of the most overlooked causes of poor sleep, and waking up with aches and pains may indicate your mattress or pillows are not suited to your body or sleeping type.
Reset your bedroom routine
If you scroll through social media or answer emails in bed, your brain may begin associating the bedroom with alertness rather than rest. In the lead-up to the heatwave, try switching off earlier, leaving your phone out of reach, and avoiding bright screens in the bedroom so you are better placed to drift off when the heat arrives.
The NHS and Met Office both advise keeping bedrooms cool during high temperatures by closing curtains during the day and ensuring good airflow at night. With forecasts indicating warmer-than-average conditions this summer, preparing the sleep environment now can help maintain restful nights.