Official Start of Summer: Experts Release Summer Sleeping Guide on How to Sleep in The Heat

• June 21st is the official first day of summer
• Luxury bedding brand DUSK release SLEEP GUIDE to help keep you cool this summer
• RESEARCH REVEALS statistics on the nation’s struggles during hot summer nights 
• EXPERT SLEEP TIPS from Farah Arshad, Head of Design at DUSK 

Sleeping in the summer can be a challenge, with 36% of UK adults already struggling to get to sleep at least once on a weekly basis. When the temperature increases, our bodies find it harder to naturally relax into sleep. That’s because our body temperature needs to be lowered before drifting off.

Lisa Artis at The Sleep Council* said, “Hot weather can be a nuisance when it comes to bedtime, and whilst we may celebrate the warmth of the sun and the longer, brighter days, heat can cause havoc when it comes to catching the Zzzs.” 

The sleep experts at luxury bedding brand DUSK have put together a Summer Sleep Guide, sharing 10 top tips to help you sleep just in time for the official first day of summer on the 21st June.

Farah Arshad, Head of Design at DUSK said, “The best place to start when preparing the bedroom for summer is with the bed linen itself. Choosing bed linen made from natural materials such as 100% cotton is recommended all year round, but particularly in summer as cotton is breathable and won’t trap in heat.

Bed linen should be paired with a low-tog duvet to aid a restful slumber during the summer months. People often focus on just the tog, however it’s the material which makes all the difference.” 

DUSK’s Sleep Secrets: 10 Top Tips On How To Sleep In The Summer

1. Think About Your Sheets 
100% cotton sheets are a great summer choice; naturally breathable, they are less clammy than synthetic alternatives when your body temperature rises. Another great choice for bedding is linen blend as linen benefits from having natural temperature-regulating properties and will also keep moisture away from your skin.

2. Keep Air Flowing 
Keep air flowing throughout your bedroom by opening windows and your bedroom door. This will give the hot air in the house somewhere to escape to, bringing down the room temperature in your bedroom. It’s also a good idea to keep your bedroom doors open to help circulate cool air from open windows.

3. Stay Hydrated 
Drink plenty of water in the evening, and keep a glass by your bedside to stay hydrated if you wake up in the night. A study found that dehydration is linked to insomnia*, so be sure to sip plenty of H20 throughout the day as a preventative measure.

4. Eat Strategically  
No heavy meals, caffeine, spicy foods or dairy before bed. Caffeinated drinks are known to raise our blood pressure and increase alertness, whilst spicy foods can raise your body temperature and heavy dairy-filled meals could leave you feeling uncomfortable, hot and restless. 

5. Fill a Bottle with Ice Water 
Get your hot water bottle out and fill it with ice cold water or, if you want to make it even colder, pop it in the freezer ten minutes before bedtime and take it out just before you get into bed. 

6. Choose Your Pyjamas Carefully
Ditch the thick pyjamas and opt for something light and floaty instead. This will help cool down your body temperature and regulate your skin’s temperature to stop you waking up throughout the night. Clothing that exposes hands and feet is also encouraged as we lose most heat through our extremities.

7. Switch Off Your Electrics 
Turn off your electronic devices an hour or two before bed and try to read or listen to music instead. Surprisingly, turning off all the plug sockets can help keep things cool – and save some energy while you’re at it. Electrical sockets kick out heat, and they could be the difference between a good night’s sleep and an uncomfortably warm night.

8. Block Out the Sun 
Invest in blackout curtains or blinds as lighter, longer evenings and sunny mornings can disturb your sleeping pattern. Shade is an essential component of cooling down, too. A simple hack to help you sleep in the heat is to draw curtains or blinds during the hottest parts of the day, typically between 2pm and 4pm.

9. Keep Space Between You 
Leaving plenty of space around yourself in bed will help keep air around you as you won’t have anyone else’s body temperature adding to yours.

10. Create a Calming Bedroom Routine and Sleeping Pattern 
Try going to bed at the same time every night and have an alarm set at the same time each morning. This sleep routine will help your body prepare to drift off which will help you sleep better during warmer weather.