Us Brits are like Goldilocks when it comes to temperature. A lot of the time we find things too hot, or too cold. On rare occasions – maybe three days a year –we’re just right.

Getting comfortable enough to sleep in summer can be notoriously difficult. The windows are wide open but there’s no breeze. The cool side of the pillow doesn’t exist. You end up tossing and turning, desperate to fall asleep. Then you wake up in the morning, already feeling tired.

We understand how hard it is to fall asleep when it’s hot. So we decided to put together some tips to help you keep cool, get comfortable, and drift off. Here at MoreLife, we know just how important getting a good night’s sleep is.

Cooling Your Room

Getting ready to sleep in hot weather starts earlier than you think. There are things you can do during the day to make your life easier at night. Your instincts might be to keep the windows open all day, but this will end up making your room warmer. Keep your windows shut and curtains or blinds closed. This will keep the sun out and keep your room cooler during the day. The ideal temperature to sleep in is between 16 and 18 degrees centigrade.

Cooling Your Body 

Alongside regulating the room’s temperature, you can help cool your body down too. Your feet and hands play a huge role in helping to regulate your body temperature. How can you cool them down? There are a few different things you can try.

You could put a cold flannel on your neck or wrists. Wear cold socks to bed. Even just sticking your feet out from under your cover can help make a difference.  You’ll be amazed at how these little things can make a big difference with your body temperature.

Cooling Your Bedding

Speaking of sticking out a foot from the covers, you can cool down your bedding too. You could pop your pillowcases and sheets in a plastic bag, then put them in a fridge for a couple of hours before bed. Or, to save yourself time, put them in the freezer for a few minutes.

If you don’t love the idea of re-making your bed just before trying to fall asleep, we’ve got another suggestion. Re-purpose your hot water bottle for the summer. Rather than fill it with boiling water, why not fill it up with ice-cold water? You’ve got a homemade cool pack from the comfort of your own bed.

unmade white bedding and pillows


Admittedly, you may not be thinking much about attempting exercise when it’s so hot. However, if you are thinking about working out, avoid doing it during the hottest times of the day. This is between 12 pm and 3 pm. Exercising in the evening can raise your body’s core temperature and you’ll find it even harder to fall asleep.

We’d recommend working out in the morning. It will be cooler, so you’ll be more comfortable. Plus, it’ll give you a big boost of endorphins (feel-good chemicals) to help you start the day.


You may think that having a glass of wine before bed may help you sleep better when it’s so warm outside. However, alcohol has a negative impact on your sleep. Consuming alcohol may help you fall asleep faster, but as your body metabolizes the alcohol throughout the night your sleep will be disrupted. The more alcohol you consume, the more negatively your body will be impacted. Remember to drink water throughout the day to keep your body hydrated.

A person holding a glass of a wine
Alarm clock on bedside table

Importance of Sleep

Here at MoreLife, we are always telling our clients the importance of getting a good night’s sleep. This is because it’s essential for physical and mental health. Important repairs happen during sleep for both the body and mind. On average, people need about 8 hours of good-quality sleep a night to function properly.

Missing out on a couple nights of sleep won’t cause major problems so try to relax if you’re struggling with your sleep.  The more you worry about getting to sleep, the harder it can be to drift off. Don’t toss and turn and hours. Get out of bed and return when you’re feeling tired.

Sleep is an important part of a healthy lifestyle. Hopefully, these tips help you the next time you’re struggling to drift off. If you want to find out more about living a healthy lifestyle, we’ve got lots of services you can look at.

Do you have any handy hints for keeping cool while trying to get to sleep?

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