As the UK shifts into warmer weather, sleep experts are urging people to rethink what is on their bed, warning that winter bedding could be quietly sabotaging sleep quality.
Dr Tim Mercer, NHS GP Partner and GP Trainer with Opera Beds, and Chelsea Brown, Lead Product Advisor at Opera Beds, say the seasonal switch to spring and summer bedding is more than a comfort choice. It is an essential step for restorative sleep.
Why overheating is a growing problem
Recent research underscores the urgency. A University of East London study found that the proportion of households reporting overheating in summer rose sharply to 80% in 2022, up from 18% in 2011, with over half of those surveyed experiencing sleep disruption due to heat. Met Office data also shows early 2026 spring days reaching the high teens or low twenties Celsius in some areas, with clear skies often leading to cooler nights.
What happens when you sleep too warm
Dr Mercer explains that the body’s core temperature naturally drops during sleep onset, and unsuitable bedding interferes with this process.
“Many people underestimate how important the right bedding is for regulating your body temperature overnight. Holding onto thick winter duvets can lead to overheating, fragmented sleep and frequent night waking,” he said.
“Overheating disrupts the deeper stages of sleep that are essential for physical recovery, immune function and mental well-being. Choosing a lighter duvet or breathable sheets actively supports your body’s natural sleep cycles, helping you achieve deeper, more restorative sleep and wake feeling genuinely refreshed.”
He advises making the swap once night-time temperatures consistently reach 15 degrees Celsius or above. “Waiting too long can lead to unnecessary overheating, restless sleep, and even morning fatigue.”
Signs your bedding needs updating
Dr Mercer outlines 4 indicators that your bedding is no longer suited to the season
- Waking up too warm or sweaty – “If you find yourself kicking off covers or waking in a sweat, it is a clear sign your duvet is too insulating. However, if night sweats persist even after switching to more suitable bedding, it is a good idea to seek medical advice.”
- Restless or interrupted sleep – “Tossing and turning often indicates that your bedding is not breathable enough.”
- Feeling tired despite a full night’s rest – “Heavy winter bedding can prevent your body from reaching the deep stages of sleep that restore energy.”
- Bedding that looks or feels heavy and stifling – “If your duvet feels weighted down or your sheets trap heat, it is a sign your bedding is not adapted to warmer nights.”
A 3-step sleep reset for spring
Chelsea Brown recommends the following adjustments
- Choose the right tog rating – “Spring and summer duvets typically have a tog rating of 4.5–7, ensuring warmth without causing overheating.”
- Opt for breathable materials – “Sheets and duvet covers in cotton, linen, or bamboo allow air circulation and wick away moisture, reducing the risk of night sweats.”
- Layer for flexibility – “Use lighter blankets or throws that can be added or removed as temperatures fluctuate, allowing a customised sleep environment that adapts to both seasonal and nightly changes.”
Dr Mercer adds that consistent poor sleep from environmental factors such as unsuitable bedding can affect concentration, mood and long-term health. “By planning for the switch now, you can align your sleep environment with your body’s natural temperature cycles.”