Plenty of Brits have struggled to sleep this summer as the UK has been bombarded with extreme heat. The current spell marks the UK’s fifth widespread heatwave of 2026, with temperatures peaking at 38.1°C at Kew Gardens in London on Thursday 13th August, the hottest day of the year so far and among the highest on record. Friday is expected to be the final day of intense heat for many areas before cooler conditions arrive over the weekend.
Ashley Hainsworth from Bed Kingdom has shared some tips for getting a solid night’s sleep as the heatwave continues.
Change your bedsheets to cotton or bamboo
Lots of Brits may be using the wrong bedding altogether without realising. Check the tags on your current setup, as your choice of sheets and duvet has a big effect on comfort in hot weather. Breathable bedding is best. Cotton is a great option as it is a natural fabric, and bamboo works similarly well because, like cotton, it is a breathable material. Synthetic and man-made materials like polyester will only make you sweatier, so natural fabrics are the way forward. During hotter months, bedsheets should be washed a minimum of once a week, with twice a week even better if you have the time.
Try a hot drink before bed, but avoid caffeine
Suggesting a hot drink in a heatwave before sleeping might sound strange, but studies show it works. Dr Ollie Jay from the University of Ottawa tested the concept in a laboratory and found that drinking a hot drink at roughly 122°F stores less heat in the body than an ice-cold glass of water. A separate study from Professor Peter McNaughton at the University of Cambridge found that consuming drinks such as tea or hot water raises core body temperature, prompting increased sweating that ultimately leads to a cooling effect. Staying hydrated also makes it easier for the body to regulate its core temperature, so keeping topped up on fluids can help with sleep quality overall.
Steer clear of a nightcap
Try to avoid alcoholic drinks before bed, as they can disrupt sleep quality. Alcohol can make you snore, which directly affects breathing and can prevent the deep sleep your body needs. It can also raise body temperature, which further disrupts sleep since it takes longer for the body to fully wind down.
Strip your bed in the morning instead of making it
Making the bed each morning is a daily habit for millions, but in hot conditions, stripping it is the better option. Leaving the mattress bare all day allows it to cool and air out. Making the bed and trapping warm air underneath means climbing into something already warm at night, which raises internal body temperature, the opposite of what’s needed in summer. A freshly stripped and remade bed right before sleep lowers the risk of overheating.
Consider magnesium supplements
Magnesium supplements offer a range of health benefits, including better sleep. Sleep medicine doctor Alex Dimitriu, MD, says magnesium works by activating certain receptors in the nervous system, creating a calming effect that aids sleep.
Time your windows carefully
During a heatwave, the hottest point of the day is typically mid-to-late afternoon, so keeping windows shut earlier on is the best approach. When temperatures drop in the evening, open the windows to let cooler air in, and keep the bedroom door open so that cooler air can flow through the room.
With amber heat-health alerts still in place across England until Friday evening, these tips from Hainsworth at Bed Kingdom, along with research from Dr Jay and Professor McNaughton, may help many people get a better night’s rest despite the ongoing heat.