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Soaring temperatures spoiling your slumbers? We hear you! Don’t sweat – try our expert-approved top 10 tips, tricks and genius buys!
1. Keep your room cool
Sleep experts advise setting up your bedroom in the morning. ‘Keep curtains or blinds closed during the day,’ says Kerry Davies AKA ‘The Sleep Fixer’. Then open windows in the evening to create a breeze.
2. Try the bottle hack
Place a bottle of frozen water in front of a fan, ‘to turn it into a DIY cooler,’ says Kerry. You can buy and freeze a two-litre bottle of still water from Aldi for 39p – and you could drink it in the morning too.
3. Don’t sleep naked
Contrary to your intuition, experts say it’s best not to sleep naked, but swap PJs for 100 per cent cotton, linen, or bamboo fibres. ‘Without fabric to absorb sweat, it may actually leave you feeling more uncomfortable,’ says Sealy sleep consultant, Alison Jones. ‘Sleeping on your side also allows heat to dissipate more effectively,’ she says. We like Pretty You London’s bamboo cami short set, £43, prettyyoulondon.com.
4. Buy breathable sheets…
As well as sleepwear, bedding needs to be natural. ‘Natural fibres promote airflow and wick away moisture,’ says Alison. Light-coloured sheets, like white or pink, are cooler to sleep in than dark shades as they absorb and retain less heat.
5. …And freeze them
For next-level cooling, try putting your sheets in a plastic bag and freezing for a few hours before bedtime.
6. Do the reverse hot water bottle
This one’s easy – fish out your hot water bottle and freeze it instead, for a bed-cooler.
7. Get a chillow
Slip a cooling gel insert into your pillowcase, like Keplin Cooling Gel Pillows, £7.49 for two, Amazon.co.uk. Or upgrade your pillow to a Tempur Prima SmartCool pillow, £99, uk.tempur.com.
8. Cool your eyes and boobs
Place a cold, damp flannel across your eyes, forehead, or boobs, advises sleep consultant Rosey Davidson. Try County Aqua Peas Cooling Gel Eye Mask, £3.99, Amazon.co.uk, or Cooling Bra Inserts, £14.99, issviva.co.uk.
9.Avoid cold showers
Take a lukewarm, not cold, shower before bed, says sleep consultant Maryanne Taylor. ‘Cold showers can cause a rebound effect and leave you feeling warmer.’
10. Spritz with lavender
Spray yourself, or your bed linen, with lavender water for its cooling and relaxing properties, or massage into your skin Lavender & Aloe Cooling Cream, £18, nealsyardremedies.com. You can store it in the fridge for extra-cooling effects.
10. Smoothe in serum
Brilliant for a face hit by a hot flush is Elemental Herbology’s new Pause & Renew serum (£60, elementalherbology.com), formulated with menthol to help menopausal skin – and perfect for the heat. Keep in the fridge and smooth over your face before bed for a cooling effect which lasts for up to half an hour – hopefully enough time to drop off.
11. Chill your feet
Try cooling your feet before bed. ‘Soaking them in cool water can help to regulate your core body temperature,’ says sleep consultant Maryanne. Then, when in bed, stick your feet out of the duvet to cool down.
12. Hang up a damp towel
If it’s really stifling, hang a damp sheet or towel in front of the window. ‘Hanging a damp towel or sheet in front of an open window can cool the air naturally,’ says Rosey. ‘It creates a DIY evaporative cooler. Just keep electrics safely out of the way.’
