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How To Sleep In A Heatwave 2026: Expert Tips To Lower Your Core Temperature And Stay Cool At Night
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If you’re anything like me, you’ll agree that having to change your sheets is probably the most arduous house task there is.
So, even though I hate not sleeping with the duvet on (that’s just a personal thing) I’ll do anything to make sure I don’t have to change my sheets every night as I sweat through the summer.
We all know the value of a good night’s sleep at this point, and while you might be spending more hours out of the comfort of your bed during summer than you do in winter, you still want to know your sleep setup won’t let you down at the end of the day.
To help you keep cool and collected during the warmer months, Sammy Margo, physiotherapist and in-house sleep expert at Dreams has shared her tips for upgrading your sleep setup.
1. Mattress matters
All these years, I falsely assumed what goes on top of you matters more than what you’re on top of at night.
“Your mattress has a huge impact on how well you sleep in warmer weather,” advises Margo. Who knew? A mattress with a cooling layer will do a lot of heavy lifting to stop you feeling suffocated by your bed.
As well as being the perfect firmness (no, really, science says so) for optimal sleep positioning, Simba mattresses contain a layer of graphite-infused Simbatex to keep you cool at night. And, if that wasn’t enough, the HybridPro is covered in a layer of cool-touch Stratos fabric, so you won’t feel like you’re crawling onto muggy mattress at the end of the night.
“I recommend this mattress because it’s designed to help sleepers stay cool, comfortable and supported,” says Margo. “It features TheraPur’s coolest ever graphite-infused ActiCool+ which feels 1.5 degrees cooler than standard mattresses.”
But don’t just take her word for it, one five-star reviewer also had only good things to say about this mattress: “Absolutely fabulous! Genuinely was skceptical on how good nights sleep i could have with this mattress, but definitely recommend.”
2. Wear protection
Not the kind you’re thinking of (but that too, obvs). “A mattress protector is often the unsung hero of a cooler night’s sleep,” Margo says.
“It’s a simple swap, but one that can make a real difference during a heatwave.”
Thanks to its Simbatex foam layer, this mattress topper has five times more airflow than a regular memory foam one. And, because its literal purpose is to protect your mattress from spills and stains, it has a removable cover that can easily be chucked in the washing machine.
“The TheraPur Cool Mattress Protector from Dreams is great because it helps wick moisture away from the body while promoting airflow, with a cool-touch cover for that fresh-sheet feeling as soon as you get into bed,” Margo says.
I’ve had this mattress topper for a year and, safe to say, I love it. Not only can you choose between soft and firm back support by simply flipping it over, but it adds 6cm to your mattress for extra support. To keep things cool, it uses Point Elastic Airgocell technology to boost airflow, and again the top layer is removable so you could even pop that in the freezer for a cold blast.
3. Duvet
The same goes for your duvet. “Lots of people still like the comfort of a duvet, even when it’s warm,” Margo says (glad I’m not the only one!).
Choosing a duvet that promotes airflow can sidestep the issue of a warm layer of heat, she adds.
Not sure about buying a completely new mattress for spring? Made of temperature-regulating microfibres, this duvets adapts to the season so you won’t have to worry about storing an extra one to switch out when the weather gets warm.
For those who don’t want to feel trapped by their duvet, Margo recommends this one from Dreams. “It combines cosy comfort with cooling technology, using soft hypoallergenic fibres to encourage airflow and help regulate temperature,” she says.
Unfortunately for my fellow allergy sufferers out there, warm weather can also come with an increase in the pollen count. Thankfully, this duvet is lightweight and coated in a microfibre cover that’s been treated with anti-allergy properties (backed by the British Allergy Foundation, no less).
4. Rest your head
“A cool pillow can be one of the quickest ways to feel more comfortable on a hot night,” Margo says.
Luckily for you, Emma has created an adjustable pillow with plenty of layers to make sure there’s air flowing through it the whole night, and you don’t have to flip it. You can adjust its height, for optimum positioning under your head, and its silky-smooth outer layer is formulated using micro-elastic materials for a cool-to-the-touch feel.
5. Keep the heat out
It might seem like a given, but to not feel sticky at night, you’ll need to keep heat out during the day.
“Blackout curtains or blinds help keep bedrooms cooler and reduce heat build-up,” Margo adds.
“It’s also best to keep windows closed during the hottest parts of the day, only opening them later in the evening once temperatures begin to drop.”
If you’re not one to add dark materials to your room, this white blackout blind keeps your space feeling fresh and open, while still blocking out the light. Blinds2Go lets you order custom-sized blinds for your room and, even better, these ones are designed specifically to help you sleep.
6. Shower temperature matters
While all you want to do after a long day of being in the sun is to clamber into a cold shower, that might have the opposite effect to what you intend to do before bedtime.
“It might sound strange, but a lukewarm shower can help gradually lower core body temperature and trigger the body’s natural cooling process, helping people relax and drift off more comfortably,” Margo explains.
Personally, I find ThisWorks’ body wash and a lukewarm shower is all I need to help me wind down for bed – it smells lush and it doesn’t dry my skin out even more than it already has been by the sun.
7. Ice, ice, baby
If you’re longing for something cool, freezing your bedding before you climb in can help keep you comfortable all night long.
“Placing pillowcases or bedsheets in the freezer for a few minutes before bed can provide temporary relief from the heat and make it easier to fall asleep,” Margo says. “For added comfort, pyjamas or eye masks can also be chilled beforehand.”
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