Hot nights can turn what should be a peaceful wind down into a sticky, restless ordeal. If you're tossing and turning in the heat, you're not alone. As UK summers become warmer and more humid, more people are looking for ways to sleep better when the temperature rises.
Experts suggest that the ideal bedroom temperature for sleep is between 16°C and 18°C (thesleepcharity.org.uk). Yet summer nights in the UK can easily exceed this, making sleep elusive. Here are some effective ways to keep your bedroom cool and improve your chances of a good night’s sleep.
Preventing heat build up starts during daylight hours. Sunlight streaming through windows quickly turns a room into a greenhouse, with warmth lingering long into the night. That’s why it’s essential to keep blinds or curtains closed, especially on south or west-facing windows.
While blackout curtains and standard blinds can help, Duette® blinds offer a more advanced solution. Their honeycomb structure traps air within its cells, forming an insulating barrier that significantly reduces heat gain.
Tests show that Duette® blinds can reduce solar heat gain by up to 78% (hunterdouglascomponents.com), especially on sun-facing windows, helping to prevent rooms from overheating during the day. This means your room stays naturally cooler without relying on electricity.
Swap out heavy duvets for breathable cotton sheets or a low tog summer duvet. Natural fibres like cotton, bamboo and linen wick away moisture better than synthetics and help regulate body temperature.
When shopping for bedding, look for materials labelled as 100% natural with a thread count between 200 and 400. These allow for better air circulation and won’t trap heat like denser weaves or synthetic blends. Keep your bedding light in colour too, as darker fabrics absorb more heat.
While it might be tempting to throw the windows open at the first sign of heat, timing is everything. During the day, keep them shut if it’s hotter outside than in. Once the sun sets and the air cools, open windows on opposite sides of your home to create cross ventilation and a refreshing breeze.
A fan on its own might just circulate warm air, but there are ways to boost its cooling power. Try placing a bowl of ice water in front of the fan to create a mini air conditioning effect. If you use a ceiling fan, ensure it’s rotating counter clockwise to push cooler air down.
Consider using a cooling pillow or placing your sheets near a fan or open window during the evening to help lower their temperature naturally. A chilled hot water bottle filled with cold water can also gently cool your bed without making it feel damp.
Heat rises, so the lower you sleep, the cooler you'll be. If you have a loft bed, consider temporarily moving to a ground floor room or even placing a mattress on the floor. Sharing a bed also increases body heat, so if you're really struggling, sleeping separately may help.
Your tech could be warming your room more than you realise. Switch off laptops, TVs and chargers when not in use. Even small LED indicators generate heat and can contribute to a warmer room.
A warm or lukewarm shower before bed can actually help your body cool down. As your body temperature rises slightly during the shower, your natural response is to lower it afterward, triggering a cooling effect that can help you feel more comfortable and relaxed when it's time to sleep. Avoid cold showers, as they can have the opposite effect, causing your body to retain heat in response.
There’s a growing market for cooling pillows, breathable mattresses and temperature regulating bedding. While not all are created equal, many of these products genuinely help maintain comfort during the night.
Look for features such as moisture wicking fabric, phase change materials and gel infused memory foam. Trusted brands like Simba, Silentnight and Slumberdown offer well reviewed options. On the flip side, avoid items made from plastic or vinyl, which can trap heat despite being labelled ‘cooling.’
Keeping your bedroom cool on hot nights takes a combination of good habits and smart upgrades. Start by blocking heat during the day, using breathable bedding and positioning fans effectively. These small steps can make a noticeable difference.
For a long term solution, Duette® blinds offer one of the most effective ways to manage indoor temperature year round. By reducing heat gain in summer and retaining warmth in winter, they help create a more comfortable and energy efficient space every day.
And with Duette® smart electric blinds, you can schedule them to close during peak heat hours even when you're out, offering even more control over your comfort.
With thoughtful changes, both big and small, you can turn even the hottest nights into a more restful experience.
