Hot nights make it hard to fall asleep and stay asleep. Your body needs to cool down slightly to sleep well, and a warm, stuffy bedroom gets in the way. These 10 simple tips help keep your room and your body cooler, so you can rest even during a heatwave.
Quick answer
- Keep heat out during the day: close curtains and windows on the sunny side.
- Let cooler air in at night and use a fan.
- Cool your body: a lukewarm shower before bed, light cotton bedding and plenty of water.
- Most people sleep best in a room of about 16 to 19°C (60 to 67°F).
Why heat ruins sleep
As you fall asleep, your core body temperature naturally drops a little. When the bedroom is too warm, your body struggles to release heat, so it takes longer to fall asleep, you wake more often, and you get less deep and dream sleep. Sweating and dehydration add to the discomfort.
Keep your bedroom cool
1. Block the sun during the day
Close curtains, blinds or shutters on windows that get direct sun. Light-colored or blackout curtains work best. Keeping heat out during the day is easier than removing it at night.
2. Open windows when it is cooler outside
In the evening and overnight, open windows on opposite sides of your home to create a cross-breeze, as long as it is safe to do so. Close them again in the morning before the outside air heats up.
3. Use a fan smartly
Point a fan so the air flows across you. On very hot nights, placing a bowl of ice or a frozen water bottle in front of the fan cools the air a little more. Fans help when the air is below body temperature; in extreme heat they mostly move hot air around, so focus on cooling your body instead.
4. Switch off devices and lights
TVs, computers, chargers and older light bulbs all give off heat. Turn off what you do not need, and avoid screens before bed, which also delay sleep.
5. Sleep low
Heat rises. If you can, sleep on a lower floor or even on a mattress on the floor during a heatwave.
Keep your body cool
6. Take a lukewarm shower before bed
A lukewarm or slightly cool shower, rather than an ice-cold one, lowers your skin temperature without making your body work to warm itself back up.
7. Choose light, breathable bedding
Use a thin cotton or linen sheet instead of a duvet, and loose cotton pajamas that absorb sweat. Some people find sleeping with a single sheet more comfortable than nothing at all.
8. Cool your pulse points
A cool, damp cloth on your wrists, neck, ankles or the back of your knees can help you feel cooler quickly. A hot water bottle filled with cold water, or kept in the fridge, works too.
9. Drink water through the day
Stay hydrated during the day and keep a glass of water by your bed. Avoid drinking large amounts right before sleep, or you will be up at night.
10. Go easy on alcohol, caffeine and heavy meals
Alcohol dehydrates you and disturbs sleep, caffeine keeps you awake for hours, and large, rich meals late in the evening make your body produce more heat while digesting. Choose a lighter dinner.
Stay safe in the heat
Heat can be dangerous, especially for older people, babies and young children, and people with heart, lung or kidney conditions. Check on vulnerable family members and neighbors during heatwaves.
Signs of heat exhaustion include headache, dizziness, nausea, heavy sweating, cramps, fast breathing and intense thirst. Move to a cool place, drink water, and cool the skin. Call emergency services if someone does not improve within 30 minutes, becomes confused, stops sweating while very hot, has a fit or loses consciousness. These can be signs of heatstroke.
Frequently asked questions
What is the best temperature for sleep?
Around 16 to 19°C (60 to 67°F) suits most adults, though personal preference varies.
Is it better to sleep naked in the heat?
Some people prefer it, but light cotton pajamas absorb sweat and can feel more comfortable. Try both.
Should I take a cold shower before bed?
A lukewarm or slightly cool shower is usually better. A very cold one can be uncomfortable and may make it harder to relax.
Is it safe to sleep with a fan on?
Yes, for most people. If it dries your eyes, nose or throat, point it so it does not blow directly on your face.
This article is for general information and does not replace advice from your doctor. Last reviewed: November 2026.
Sources
- NHS: Heatwave, how to cope in hot weather
- Sleep Foundation: How to sleep when it’s hot
- Sleep Foundation: How to cool a room when it’s too hot to sleep
- Sleep Foundation: Why do I get so hot when I sleep?
