How to sleep in a heatwave: Ten expert hacks to get a better night's kip in the warmer weather

Summer has finally arrived in Britain with the hottest day of the year so far and temperatures expected to climb before they cool down.  

We miss out on 17 hours of sleep per month during the summer according to a recent survey of 2,017 Brits.

Though over a third of us remain unaffected by soaring temperatures, over half of British adults sleep for six hours or less in the summer, compared to just 39 per cent in winter. 

The NHS recommend Brits get seven to nine hours sleep each night, meaning that we are losing out on an average of over two night's worth of sleep over the course of the summer.

The research even revealed a quarter of those surveyed have had to take days off work because they feel too tired to come in. With that in mind, The Sleep Charity's Deputy CEO, Lisa Artis, revealed ten top tips to combat the hotter nights.  

Get the room temperature right

Creating the ideal sleep environment involves managing the room temperature effectively, which can be trickier during the warmer months. Aim for around 16-17°C for the best sleep quality.

As well as the obvious ventilation which will help with this, you might be wise to keep your curtains or blinds closed during the day if you do not use your bedroom.

Window screens are useful to keep insects out while your windows are open if that is something which concerns you. 

Additionally, it's a good idea to turn off all electronics in your room before bedtime to avoid unnecessary heat buildup.

Sleep positions: starfish or sleep on your side

Spreading out as much as you can - like a starfish - can help to circulate air around your body better and encourage heat to escape as you sleep. 

Alternatively,  you could try sleeping on your side as although this is less spread out than the previous position, it opens up both your chest and back to the air, which are two of the most common areas on our bodies that feel the heat at night.

A warm shower… yes, warm

It might seem counterintuitive, but rather than having a cold shower before bed, take a warm shower before you put on your pyjamas. 

The warm water makes our body heat up, and then, when we get out of the shower, a drop in temperature cools our body down. 

Use fans strategically

Fans can make a significant difference in maintaining a comfortable sleep environment during a heatwave - but beware.

Fans can stir up dust and allergens if not cleaned regularly or used in tandem with an air purifier.

Prolonged fan use can also dry out your skin, eyes and nasal passages, so take care to balance your cooling strategy with your overall comfort and health.

Opt for a lightweight duvet

Consider a lightweight duvet instead of omitting bedding altogether. 

The recent study by Simba revealed that 36 per cent of Brits prefer to sleep on top of their duvet or even remove it entirely in an attempt to stay cool, but using the right duvet can actually provide a refreshing solution. 

The best bedding, or nightwear, to keep cool in over the summer is anything which is 100 per cent cotton.

Refresh with a cooling mist

Spray bedsheets with a concoction of water and peppermint essential oil for a cooling sensation and invigorating aroma.

Restrict food & alcohol intake late at night

Eating too close to going to sleep raises your body temperature, making it tougher to drop off.

Aim to leave at least two hours between your last meal and bedtime.

Restrict alcohol intake too, as alcohol interferes with the body's ability to regulate temperature, leading to increased feelings of warmth. 

This can exacerbate discomfort in already hot conditions, making it harder to fall or keep asleep.

Cool treats for the feet

Cooling anything near our feet can effectively cool down our entire body. Consider chilling a pair of socks in the fridge a couple of hours before bedtime for an extra cooling sensation. 

Or you could fill and freeze a hot water bottle and place it at the foot of your bed to lower the temperature.

Enhance your comfort, minimise movement

If you still find yourself tossing and turning despite trying various remedies, consider bedding specially engineered to keep you cool. If you are comfortable, you move around less. 

Some modern mattresses or other items of bedding have thermo-regulating properties, or encourage better airflow.

Keep a cool head 

Exposing your head to cooler air can be enough to regulate your body temperature.

Drape a cool, damp cloth over the forehead or neck for instant relief or freeze a sock filled with rice and place it under your pillow for a refreshing chill.

'It's 4am, it's too hot to sleep and my fan is literally blowing hot air around my room': Brits share hilarious memes on social media about how they couldn't sleep amid heatwave 

Hot and bothered Brits have taken to social media to share their sleepless nights as the UK basks in high temperatures. 

Parts of the UK saw temperatures as high as 28C on Monday but Brits have still maintained their sense of humour to get through it.

Sweating sponges and a half naked man with a hosepipe are just some of the hilarious memes and funny reactions to the hot spell.

It comes as the Met Office said central London could see a peak of 30C today with high 20s more widely in south-east England as fine and sunny spells continue.

One X/Twitter user posted a photo of a half naked guy washing himself with a hosepipe on his front drive, writing: 'Morning - too hot too sleep.'

Another person posted a funny photo of a guy leaning out of his bedroom window showing some plants and wrote: 'Can't sleep bc it's too hot but can't stand the idea of not sleeping bc hayfever is getting my eyes good.'

A third person shared an image of an angry guy with his head in his arms, writing: 'It's so hot I can't sleep and I hate sleeping naked.'

One X/Twitter user shared a hilarious sweating sponge meme, and said: 'Awake early AGAIN as it's 'too hot to sleep!'

'Another day ahead, after weeks of 'is summer EVER going to start?' saying 'I like it warm but this is too warm!'

'I love the hot weather but not when I'm at work!, wish we had a summer uniform',  #BritishSummer.'

Another said: 'Nah it's way to hot to sleep tonight' while another posted several crying emojis and wrote: 'I hate the summer, it's too hot to sleep.' 

Posting a cheeky devil emoji, one individual said: 'We're at the point of summer in the UK where it's too hot to sleep. And I love it.'

Meanwhile, temperatures in London are forecast to hit peaks of 31C on Wednesday, with much of south-east England basking in the mid-20s for the first half of the week.

While Scotland and Northern Ireland will be slightly cooler and are likely to see some showers on Tuesday, further very warm or hot spells of sunshine are predicted elsewhere across the country.

Early forecasts are also looking positive for those attending Glastonbury Festival, with largely sunny spells from Wednesday to Sunday and temperatures averaging the low 20s by the end of the week.

The UK Health Security Agency (UKHSA) has issued yellow heat health alerts for most of England, warning the warm conditions could pose a risk to vulnerable individuals.

The heatwave threshold is met when a location records at least three consecutive days with maximum temperatures exceeding a designated value, according to the Met Office.

This is 25C for most of the UK, but rises to 28C in London and its surrounding area, where temperatures are typically higher.

It marks a break from the rainy spring, which saw 32 percent more rainfall than the average in England and Wales, according to the Met Office, and hampered businesses reliant on tourism or high street foot traffic.

However, the heat is only expected to last until Wednesday with heavy showers, thunderstorms and persistent rain possibly returning in the west as the week goes on.

Oli Claydon, a Met Office spokesman, said 'it won't be sunshine for everyone' but will still be warm even where there is cloud cover during the week.

'We might see the occasional shower in parts of Northern Ireland and Scotland, where there will be a little bit of cloud through (Tuesday), but otherwise clearer skies in the South East and that's where we're going to see the highest temperatures,' he added.

'There will be a little bit of rain and cloud through Thursday,' Mr Claydon said.

'But it'll actually be quite pleasant, although temperatures will still be a little cooler and closer to average, the weather will still be fine and there will be a lot of dry weather around.'

The hottest temperature on Monday was recorded at 28.3C in Wisley, Surrey, making it the hottest day of the year so far, the forecaster said.

London saw a peak of 27.4C at St James's Park, while temperatures rose to 26.9C in Aberdeenshire and 25C in Northern Ireland.

The Royal National Lifeboat Institution (RNLI) issued a safety warning on Monday reminding people heading to coastal areas to take precautions.

Sam Hughes, water safety education manager at the RNLI, said: 'We are expecting the coast to be extremely busy with this burst of warm weather.

'We want everyone to enjoy being around the water but we also want to make sure people stay safe and know what to do in an emergency.

'Always visit a lifeguarded beach and swim between the red and yellow flags. If you get into trouble in the water, Float to Live: tilt your head back with ears submerged and try to relax and control your breathing.

'Use your hands to help you stay afloat and then, once you are through the initial shock, call for help to or swim to safety if you can. In an emergency call 999 and ask for the coastguard.'