Top Tips to Keep Cool at Night

Whether the weather is playing ball or not, keeping cool during these summer nights is integral to waking refreshed and revitalised the next day. 

When it comes to bedding, materials, colours and weights play a deciding factor. With your bedroom, it’s light, ventilation and humidity.

From how to lower your bedroom and body temperature to ways to combat humidity with natural solutions, we all want to sleep deeply for longer no matter the temperature.

So, if you wish to summon the warm weather back again or you’re preparing for the imminent heatwave of a British summer, keep cool at night with our tips and tricks.

Sleep, Heat and Wellbeing

Finally, summer’s here, the sun is shining and you’re basking in its warmth.

But when those humid nights creep in and you’re tossing and turning, sleepless nights aren’t so fun. Sound familiar?

Your sleep and wellbeing are inextricably linked. A peaceful slumber both relaxes and rejuvenates you. On the other hand, a disturbed sleep causes tiredness, irritability and a lack of concentration. 

But what about those of us who are hot all year round? When the menopause comes into play, getting a solid night’s sleep can be a worry. With hot flushes and night sweats, there’s no shortage of people having difficulty sleeping. (Don’t just reserve these hacks for summer- feel rested whichever month it is.)

Add hot weather into the mix and it can be even harder to get to sleep. We all know heat feels different at home than on holiday. We’ve still got to go to work and school, still got to do chores and errands. That’s why getting a good night’s sleep is more important than ever.

Why is it Hard to Sleep in the Heat?

Our bodies’ circadian rhythm uses temperature to release certain hormones that make us feel awake or sleepy.

Our body temperature rises during waking hours and is at its lowest when we’re asleep. The optimal body temperature for sleep is 18°C, while your bedroom temperature should be between 15°C and 18°C.

Hot nights disturb this balance, so you’re awake when you don’t want to be, making it difficult to get to or go back to sleep. Often, the beginning of our sleep cycle is disturbed. Consequently, we get less deep sleep and we wake more tired.

Whether the inevitable heatwave hits in April, August or September, our tips will prepare you.

How to Keep Cool

Bedding

Besides clothing, your bedding is the closest thing to your skin at night. That’s why it needs to be breathable and light, not sticky. There’s nothing worse than getting tangled in hot sheets.

Materials: Choose natural materials. Fibres such as cotton, linen, silk, and even wool, are breathable and cool when in contact with your skin. 

Unlike synthetic fibres like polyester, natural fibres effectively wick away moisture to lessen perspiration. Furthermore, their ability to regulate body temperature is another way to keep cool while you sleep.

Natural fibres are a soothing choice all-year-round.

Our tip: Opt for a looser weave- single ply with a thread count between 200 and 400 for lightweight, crisp-feeling sheets.

Colours: Lighter colours absorb less heat. Compared to blacks, blues and darker shades, whites or natural tones work best.

If you’re still looking for a hint of colour, try chalky pastels or light greys.

Duvets: Switch your duvet from a winter weight to lighter tog when the weather gets warmer.

Try a 4.5 tog or equivalent when the temperature is regularly in the late teens- usually April or May (but this could be earlier or later in the unpredictable British weather!). Perhaps your partner is fidgety or has a high body temperature. Try separate duvets and stop both your sleep being disturbed.

If you’re still too hot, remove blankets when you’re in bed or sleep with just sheets.

Mattresses: A high-quality mattress is the foundation to good sleep no matter the temperature.

We’re proud advocates of natural fibres, and summer is the time they come into their own. Wool’s breathability and temperature regulating properties keep your temperature down, while its ability to wick away moisture prevents perspiration and the likeliness of odours.

Top your mattress with a Wool Enhancer to boost wool’s properties further.

Your Sleep Environment

One of the easiest changes to make is to your sleep environment. Keeping it cool during bright sunny days, particularly if your windows face southwards, can make all the difference during the latter part of the day. 

Ventilation: Ventilation is the first step for an airy and restful environment. You’ll already have the means to do this!

Keep your window on the vent because this allows air to travel freely but slowly. Additionally, it stops your room becoming too hot or too cold, prevents pesky insects and flies from entering, and maintains security.

Similarly, a fan might be your solution to regular airflow. Try facing your fan towards the windows to blow hot air back outside. Air pressure is clever enough to pull cooler air in at the same time.

Our tip: Keep windows closed completely during very hot days.

Blinds: Did you know shutters and blackout blinds prevent both light and heat from entering your room?

Shutters’ horizontal slatted design lets air in, while blackout blinds boast a specially designed layer to reflect sunlight. Both are made from thicker materials, making it hard for heat to penetrate, and are adjustable, so you can control the amount of light let through.

Moreover, regulating light from summer’s brighter mornings and evenings will maintain your normal sleeping pattern. It’ll be easier and quicker to get to sleep, even with the heat.

Lighting: Lights emit heat to the surrounding area, even more so if they’re bright yellow and warm bulbs. Probably the simplest hack: turn your lights off when you don’t need them!

This stops unnecessary heat from being released. What’s more, it’s better for the environment, and prevents blue-light stimulation, which keeps your brain active when you should be winding down.

Your Body Heat

After focussing on where you sleep, add to your bedtime routine to lower your own body temperature.

Stay Hydrated: You lose water during warm nights because you perspire more often. We all know to stay hydrated during the hot weather, but have you thought about how drinking water affects your sleep?

Drink at regular intervals during the day to stay hydrated, but less at night to avoid unnecessary disturbances when you should be sleeping. Water balances your body temperature to keep you cool, as well as preventing the effects of dehydration. (Headaches and thirstiness will make it harder to sleep).

Our tip: Keep a glass by your bedside if you wake up hot.

Clothing: Wearing the right clothes is better than nothing at all.

Loose-fitting and well-ventilated styles, such as cotton pyjamas, are breathable, unlike synthetics which cling to your body.

Ice Pack Alternative: Cool your bed sheets before getting into bed with a ‘cold water bottle’. Fill your (normally) hot water bottle with cold water and put it in the freezer, but only for short periods (approximately 20 minutes) and never with boiling water.

Another alternative? Because your head and feet are where it’s most likely to get hot, try placing your pillowcases (in a ziplock bag) and socks in the freezer, too.

Relieving Heat: Before bed, cool down with a lukewarm shower or cold foot bath. This calms and relaxes but be sure to avoid icy cold water as your body could go into shock.

During the night, leave a spray bottle beside your bed. Use water, or elevate its refreshing feel with peppermint oil, coconut and aloe vera. Spray your face and pulse points (such as your wrists and neck) like you might a perfume. A spray offers a lighter way to cool down without submerging your body.

Avoid exercise too close to sleep because this causes your body temperature to spike.

Dehumidifier

Dehumidifiers remove moisture from the air. This can be the most uncomfortable element of hot summer nights- how many of us prefer dry heat abroad to unrelenting British humidity?

Air with lower humidity is cooler and more comfortable, making it easier to drift off.

Plants are a natural way to remove moisture from the air. They absorb excess water through transpiration, creating fresher surroundings as a result. Try aloe vera, ferns and spider plants.

Make the First Move with Natural Fibres

Have you thought about wool? Not just reserved for winter, wool could be your solution to summer humidity.

Our Wool Products: Breathable, temperature regulating and moisture-wicking, wool tackles warmth and humidity to help us sleep peacefully.

As the foundation for restful slumber, try our wool mattresses. Crafted in collaboration with British Wool®, the Natural Comfort collection is plump with 100% British wool and sustainable natural fibres. Moreover, our Sandringham Wool mattresses are the epitome of cloud-like comfort. Sumptuously filled with 100% hyperlocal Sandringham wool and blended with organic natural fibres, these luxurious wool mattresses will elevate your bedtime sanctuary.

Protect your mattress with our uniquely designed wool mattress protectors. With open sides and layers of Sandringham wool, they’re ventilating and fresh.

Take our advice: choose a Sandringham wool duvet. Our lightweight duvet is perfect for summer, simultaneously indulgent and reinvigorating. Equivalent to 4 – 5 tog, envelop yourself in light, aerated layers of wool, encased in a cooling cotton cover for soothing slumber.

And for the finishing touch: wool pillows. (Sign up to our mailing list to be the first to hear more!)

How to Care for Wool: Summer is the ideal time to refresh your wool bedding.

Air your duvets, mattress protectors and pillows outside by laying them on a flat surface or over a clothes horse. If you want to remove a stain or mark, spot clean it with a damp cloth and neutral soap. Machine-drying your wool bedding can damage the fibres.

Wool’s ability to naturally repel dirt and dust means it’s easy to care for and suitable for those with hay fever.

As our climate gets warmer and heatwaves more common, natural fibre bedding lasts. Combat these warmer nights: use our tips and tricks to cool your bedroom and your body temperature for many sleeps to come.