You’ve turned the pillow, kicked off the duvet and stuck one foot out of the covers, but somehow you still feel too hot to sleep. We look at why temperature can have such an impact on rest, and the simple bedtime changes that could help.
Feeling too hot in bed is no longer reserved for the height of summer or the intense heatwave we’ve all just experienced.
From an overly warm bedroom and heavy bedding to alcohol, dehydration, hormonal changes or simply the way our bodies regulate temperature overnight, there are plenty of reasons we can find ourselves throwing off the covers and struggling to settle.
And temperature matters more to sleep than we might realise, as bedtime approaches, the body naturally starts preparing itself for rest and part of that process involves a gradual reduction in core body temperature, with heat moving towards the skin and extremities so it can be released.
Research has also found that sleep onset and this decline in body temperature are closely linked, which explains why lying awake feeling uncomfortably hot can be so frustrating. Your environment, or your body, can feel as though it is working against the very process that helps you drift off.
There are, however, a few simple things we can do, NHS GP Dr Punam Krishan says that while we often focus on changing the temperature of the room, it can be equally important to think about what is happening to the body itself.
“Fans have been in many bedrooms, this summer, yet they doesn’t actually lower the temperature of a room, they work by moving air across your skin, helping sweat evaporate more efficiently and allowing your body to lose heat.
“So, while methods such as opening windows and using electric fans to cool your room’s temperature are widely recognised, it’s important to also focus on cooling down your body.
“This is particularly essential for older adults who often sleep lighter and feel heat more acutely as the body’s temperature regulation becomes less efficient with age.”
Dr Krishnan’s advice includes four simple habits.
1. Take a lukewarm shower before bed
“A lukewarm shower one to two hours before bed can work wonders as it draws warm blood away from your core and towards your skin where the heat is captured by the air as you dry off.”
It could also become a useful signal that the day is ending, dim the lights afterwards, put the phone away and allow the shower to mark the beginning of your wind-down rather than jumping straight from a busy evening into bed.
2. Keep water beside the bed
Hydration also plays a role in the body’s temperature-regulation system. “It’s important to remain hydrated throughout the day in the lead up to bedtime as dehydration can prevent your body’s own cooling system from working properly,” says Dr Krishan.
“Dehydration can cause your body to conserve fluid by reducing how much you sweat, meaning that your body temperature can creep up.
“I recommend always keeping water by the bed and having some before you sleep, particularly for older people where the sense of thirst naturally reduces with age.”
That doesn’t mean drinking huge amounts immediately before sleep, particularly if bathroom trips already disturb your night, but rather making good hydration an all-day habit.
3. Think twice about the nightcap
A glass of wine can feel relaxing in the evening, but it may not be doing your temperature or sleep any favours.
“Alcohol actually raises your core body temperature, likely contributing to discomfort and chances of a fragmented sleep,” says Dr Krishan. “I recommend leaving at least three to four hours between your last alcoholic drink and when you go to bed.”
Swapping the evening drink for something alcohol-free can therefore be worth trying, particularly if waking feeling hot or restless has become a regular occurrence.
4. Set your wrists, ankles and neck free
And then there is perhaps the easiest trick of all, reconsider how you sleep underneath the covers. “To cool your body temperature once in bed, one of the simplest things I suggest is to sleep with your wrists, ankles and neck outside of the covers and use a thin, cotton sheet,” says Dr Krishan.
“This is because the blood vessels in these areas are close to the skin’s surface, so they need the exposure to release heat fast.”
Build a better wind-down
Temperature is only one part of the sleep equation, of course and if your mind is still racing when your head hits the pillow, changing the sheets or opening a window probably isn’t going to solve everything. Creating a consistent transition between daytime and sleep, whether through a warm drink, shower, reading, skincare or simply ten minutes without a screen can help tell the brain that the active part of the day is over.
For those looking to give that routine a little extra support, these wellness products have been designed with the evening in mind.
Grass & Co. DREAM Reishi Capsules
For anyone who prefers a simple supplement rather than adding another step to their bedtime routine, Grass & Co DREAM Reishi Capsules combine 400mg of reishi mushroom extract with magnesium, sage and vitamins B5, B6 and D.
Magnesium contributes to normal nervous system and muscle function, while the capsules are designed to be taken in the evening as part of a regular wind-down routine.
Our testers tried the capsules consistently over four weeks and found that sleep gradually felt deeper and more settled, with fewer of those restless nights where you never quite feel fully switched off. An unexpected talking point was just how wonderfully vivid the dreams became too, something several of us noticed during the trial.
From £21.20 grassandco.uk
Nonni sparkling electrolytes
If the evening glass of wine has become part of the problem, Nonni offers something that still feels suitably grown-up without the alcohol.
The lightly sparkling electrolyte drink comes in flavours including Pomelo Grapefruit with Green Lime and Pink Himalayan Salt, and Sicilian Lemon with Garden Mint and Green Lime. It is caffeine-free and contains potassium and magnesium alongside B vitamins, while remaining low in sugar and calories.
That makes it an interesting fridge alternative for those trying to rethink the automatic evening alcoholic drink while keeping hydration front of mind.
We found the flavours fresh, light and genuinely refreshing, making them an easy and uplifting alternative to plain water during the day. We felt noticeably better hydrated when drinking them regularly and also liked them as an alcohol-free evening option, particularly on nights when we wanted something refreshing without potentially disrupting our sleep.
£9.99 drinknonni.com
Serenova Rest & Renew
Sometimes the most useful sleep habit is simply having a ritual that makes you stop and wellness brand Serenova’s Rest & Renew is an evening supplement drink designed to be mixed with water around 30–60 minutes before bed.
Its vegan-friendly formula contains more than 250mg of magnesium per serving alongside glycine and L-theanine, with varieties including Chocolate and Lemon, Mint & Chamomile. Magnesium contributes to normal muscle and nervous-system function and the reduction of tiredness and fatigue, while the act of making a drink creates a natural moment to slow the pace of the evening.
Several products from the Serenova range were sent to us and we used right across the day, Rest & Renew became our evening go-to and we found the ritual itself noticeably calming, helping us feel more settled and ready to switch off before bed.
During the day, Hydration with Creatine was an easy way to keep hydration levels topped up, while Balance & Boost made a refreshing start to the morning. Used together, we liked the idea of supporting the body from morning through to bedtime, rather than only thinking about sleep once our head hits the pillow.
From £34.20 serenova.co.uk
Sweet Bee Organics Sweet Sleep Magnesium Butter
And if you prefer your bedtime rituals to be more tactile, Sweet Bee Organics’ Sweet Sleep Magnesium Butter turns the wind-down into a little bit of self-care.
This bestselling body butter combines magnesium chloride with nourishing butters and is massaged into the skin as part of an evening routine. The brand suggests applying it around 20 minutes before bed, including to the feet and calves.
Its Summer Stillness fragrance combines notes including green mandarin, Roman chamomile, geranium, ylang ylang, marjoram and frankincense, while the butter itself adds an excuse to spend a few minutes slowing down rather than simply falling into bed after a busy day.
Our testers loved both the aroma and the simple ritual of applying the butter before bed. Massaging it into the skin felt like a lovely way to slow things down at the end of the day, while the calming fragrance quickly became associated with bedtime itself, helping to create a more restful atmosphere and signal that it was time to switch off.
From £24.29 Sweetbeeorganics.co.uk
When feeling hot at night becomes a pattern
An occasional restless, overheated night is one thing. Regularly waking drenched in sweat, experiencing unexplained night sweats or noticing a significant change in your usual sleep pattern is different and shouldn’t simply be put down to a warm bedroom.
But for the more familiar scenario…the duvet suddenly feeling too heavy, feet searching for a cool patch of sheet and sleep refusing to arrive, it may help to remember that temperature and sleep are closely connected.
Sometimes, getting a better night’s rest isn’t about doing more, it might simply mean helping your body cool down, switching off a little earlier and creating the right conditions for sleep to do what it naturally wants to do.
