Hot nights are becoming more common as the climate crisis progresses, but you can still get good sleep with the right strategies. The average adult gets only three days of quality sleep per week, according to the Mental Health Foundation, and heat makes it worse. Dr Allie Hare, consultant in sleep medicine and co-president of the British Sleep Society, explains: "Being too hot during sleep can significantly reduce sleep quality and duration, particularly slow wave (deep) sleep, which helps us feel rested." The Sleep Charity recommends an ideal bedroom temperature of 16-18C, with temperatures over 24C causing restlessness.
Natural-Fibre Mattress
Start with a breathable mattress that allows air flow and doesn't trap heat. The Millbrook pocket-spring wool mattress (from £604 at Mattress Online) impressed reviewer Jane Hoskyn during a heatwave test. "The Millbrook doesn't retain heat in the way that foam can," she concluded, "and its wool layers can help regulate your body's temperature through the sweaty and shivery excesses of summer and winter."
Cooling Bamboo Topper
If a new mattress isn't an option, try the Panda bamboo topper (£139.95 at Panda). Jane Hoskyn tested it and praised the "temperature-regulating hydro foam" that provides a cooling sensation, while the bamboo cover helps avoid overheating. The topper is breathable and moisture-wicking, helping sweat evaporate easily.
Breathable Linen Bedding
Linen is the best fabric for summer due to its breathable, moisture-wicking properties that won't cling to your skin. Piglet in Bed offers linen pillowcases, duvets and sheets (from £199 at John Lewis) that are free from harmful chemicals and dyes. London-based interior designer Eva Sonaike recommended them for her son with allergies.
Freeze Your Bedding
Freeze pillowcases and dry pyjamas in a bag for 15-20 minutes before bedtime. The brief burst of coolness makes falling asleep easier during sticky weather. This tip has been used by the author for years whenever temperatures climb.
Cotton-Cover Duvet
The Fogarty Cool Sleep 10.5-tog duvet (from £62 at Dunelm) has a cooling cotton cover treated with "phase change material" to prevent overheating. Jane Hoskyn selected it as the top choice for anyone who tends to overheat at night.
Best Fan for Cooling
The Dreo TurboCool misting fan 765S (£199.99 at Amazon) was tested by Caramel Quin on the hottest day of 2026. It has a six-litre water tank that adds a fine mist, lowering temperatures by 3C in tests. Quin noted: "I felt the occasional, pleasant cool drop of water, but the floor didn't get wet."
Take a Shower
A lukewarm shower about half an hour before bed helps lower body temperature without causing shivers. Avoid drying your hair completely; the remaining moisture feels refreshing when you drift off.
Help Kids Sleep
Rosey Davidson, sleep consultant and CEO of Just Chill Baby Sleep, advises keeping blinds closed during the day and dressing babies in just a nappy or light layer. She recommends the Tommee Tippee portable blind (£21.99) and a light muslin sleeping bag (£31.05 at Natural Baby Shower).
Cooling Face Mist
Avène thermal mist spray (£5.75 at Lookfantastic) is suitable for sensitive skin and provides a tingling sensation like pleasantly cooling sea mist.
Block Out Light
The MyHalos sleep mask (£9.99 at Amazon) impressed Jane Hoskyn: "On my first attempt, I didn't fall asleep much faster, but I woke up in joyous disbelief at nine hours of shut-eye."
Frozen Hot-Water Bottle
Half-fill a hot-water bottle and freeze it overnight (allow ice to expand). Hugging it to sleep provides a cooling sensation. Do not reuse the same bottle for hot water, as it may not be safe.
Stay Hydrated
Keep an Ocean Go bottle (£38 at Ocean Bottle) on your nightstand. It keeps water cold with ice lasting up to 90 minutes due to superb insulation, as found by Zoë Phillimore.
Avoid Alcohol
Dr Hare warns against using alcohol to help sleep: "Although it can feel as though it helps you fall asleep, alcohol significantly disrupts REM sleep and can cause you to wake up later. Stay hydrated with water or dilute fruit juices instead."
