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Ten tips to beat the heat and get a good night's sleep

23rd July 2014 Print

With the heat to soar before July is out, the rise in temperature will make it more difficult to get a great night’s sleep. More than 58% of Brits say their sleep habits are affected by the weather, with 41% losing sleep due to overheating and 42% waking up in the night because of the heat. So what’s the best way to get to sleep on hot and humid nights? The UK’s leading bed manufacturer Silentnight, and sleep expert, Dr Nerina Ramlakhan, offer advice for a great night’s sleep. 

Dr Nerina, Silentnight sleep expert, says; “Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head! When the outdoor temperature rises this becomes more difficult but there are plenty of things you can do to beat the heat”.

With these ten tips from sleep expert Dr Nerina, keep cool and get a great night’s sleep in the heat:

1. Keep a plant mister containing water by your bed to spray on your face during the night

2. Stop your bedroom over-heating during the day by keeping curtains and blinds closed

3. Wash your feet with cold water before getting into bed, and/or run your wrists under cold water

4. Place a wet flannel in the fridge for an hour or so before getting into bed and lay it on your forehead to help you drift off to sleep

5. Sleep in cool wet socks or even a damp T-shirt

6. Use a fan and place it so that it is blowing the air over a tray of ice – this will cool the room down as the ice melts

7. Use light bed sheets and a summer duvet - such as Silentnight Cool Summer 4.5 tog Hollowfibre Duvet

8. Try a Geltex mattress from Silentnight, the open cell structure for the gel infused foam top ensures the mattress remains breathable, keeping you cool in summer and warm in winter

9. Chill your pillow case in the freezer before getting into bed.

10. Finally, and most importantly stay well hydrated during the day and don’t fret too much if you can’t sleep. Use the time to rest and think positive thoughts, then you will be extra productive the day after!

For more information on sleep and on Silentnight’s range of beds, visit