Quick summary: As the Met Office warns of a third consecutive UK heatwave with temperatures approaching record highs, millions of citizens are experiencing severe nocturnal sleep disruption due to the physiological difficulties of regulating core body temperature in extreme heat. To counter these risks, medical guidance recommends practical, evidence-based adjustments such as taking lukewarm rather than cold showers, wearing loose natural fibre pyjamas, and keeping curtains drawn earlier to properly support the body circadian rhythm. For public health policy and healthcare practice, implementing these simple behavioral strategies is vital to protect community well-being, safeguard long-term sleep quality, and alleviate the mental and physical health burdens associated with prolonged seasonal heat stress.
A third UK heatwave of 2026 is looking increasingly likely, with the Met Office warning of further above-average temperatures in July and potential heatwave conditions returning to parts of England and Wales. Recent June records, including a provisional high of 37.7°C in Lingwood, Norfolk, highlighted the intensity of this summer’s heat, and many people are now struggling to regulate their core body temperature at night, a process that is essential for falling and staying asleep but is easily disrupted in hot conditions, leaving millions tossing and turning.
Dr Tim Mercer, NHS GP Partner and GP Trainer working with Opera Beds, has shared six practical, medically backed tips to help people stay cool and sleep better during hot weather. His advice addresses common mistakes that can worsen discomfort.
Sleeping position and body contact
“Sleeping on your side can improve airflow and reduce contact between your body and heat-retaining surfaces like your mattress and bedding. Minimising contact points may help your body stay cooler overnight. If you share a bed, avoid physical contact during sleep, as body heat transfer can worsen discomfort. For those who prefer to sleep on their back, consider replacing heavy bedding with lighter, breathable materials to enhance ventilation.”
Supporting your body clock
Dr Mercer advises regulating the circadian rhythm, the body’s internal clock that governs the 24-hour sleep-wake cycle, as keeping it aligned helps people feel alert during the day and sleepy at night. “You can do this by spending time outdoors during daylight hours and dimming your environment about an hour before bedtime. As the daylight hours stretch later into the evening during summer, consider drawing the curtains earlier to help cue your body for rest. In the evening, avoid stimulating activities like vigorous exercise and instead, opt for gentle yoga or stretching to encourage relaxation.”
Showering before bed
“Although it may seem like the best way to cool down before bed, taking a cold shower may actually make you feel worse. Instead, take a lukewarm shower before bed, as it can help lower your body temperature and signal to your brain that it’s time to sleep, while a cold shower can have the opposite effect by making your body work harder to regulate its temperature.”
Sleepwear choices
“Wearing pyjamas helps wick sweat away from your body, allowing you to keep cooler and more comfortable. Opt for loose-fitting cotton or linen clothing instead of sleeping naked. A nightgown or short pyjama set is also a good option, allowing air to circulate while absorbing sweat throughout the night.”
Similar guidance appears in BBC advice, which notes that loose natural fibre clothing can keep people cooler than sleeping without any layers.
Choosing the right bedding
“Bedding made from natural materials like cotton, linen, or bamboo fibres offers better breathability and moisture management than synthetic alternatives. Cotton sheets in particular help wick moisture away and promote airflow. For added comfort, consider silk pillowcases as they are especially good for skin and hair.”
Staying hydrated
“Make sure you drink plenty of water throughout the day to avoid dehydration and discomfort from the heat. Keep a bottle of water by your bed so you can rehydrate if you wake during the night or first thing in the morning, replenishing any fluids lost through sweating. If you struggle to drink water throughout the day, consider snacking on water-rich fruits like watermelon and strawberries.”
The NHS highlights dehydration risks during heatwaves, though large amounts of water right before bed should be balanced to avoid nighttime disruptions.
Other ways to keep cool
Health authorities recommend additional strategies for hot nights, including keeping blinds closed during the day, using fans where appropriate when room temperature is below 35°C, and sleeping on lower floors where it is cooler.
Dr Mercer’s tips emphasise small, evidence-based changes that address how the body manages heat and circadian rhythms. With heatwaves becoming more frequent, these approaches can help protect sleep quality and overall well-being during periods of elevated temperatures.