8 expert ways to cool down fast in the heat

With temperatures forecast to reach as high as 34C in parts of the UK this week, many people may find themselves lying awake, tossing and turning as bedrooms become stifling.

Hot and humid nights can significantly affect sleep quality. Even people who usually sleep well may struggle to drift off, wake repeatedly throughout the night or feel groggy and irritable the next day. Warm weather disrupts one of the body’s most important sleep processes, cooling down. Part of the circadian rhythm process involves a drop in core body temperature of around 1C before sleep. This cooling process triggers the brain to recognise that it is time to reset. Omar El-Gohary, CEO and superintendent pharmacist at IQ Doctor, has shared pharmacist-approved ways to stay cool and sleep more comfortably during hot weather. When your bedroom is too warm, your body struggles to cool down, it takes longer to fall asleep, deep sleep is reduced due to waking more frequently, your heart rate remains elevated, and you wake up feeling less refreshed. Here are eight ways to cool down overnight.

It’s recommended to keep your bedroom between 16C and 18C for optimal sleep. This temperature range helps the body cool efficiently and promotes deeper, more restorative sleep.

Although a freezing cold shower may sound appealing, it can stimulate the body and make it harder to relax. A lukewarm shower is more effective because it gently lowers your body’s core temperature without shocking your system.

Prevent heat from building up by closing curtains and blinds, keeping windows shut during the hottest hours and opening all windows in the evening once temperatures drop. Blackout curtains can be particularly effective at blocking solar heat.

Place your pillowcase in a sealed bag and leave it in the freezer for 30 minutes before bed. It won’t stay cold all night, but it can provide enough relief to help you fall asleep more quickly.

Synthetic fabrics trap heat and moisture. Instead, opt for cotton sheets, bamboo bedding and lightweight cotton pyjamas. These materials improve airflow and help wick away sweat.

Dehydration can worsen headaches, muscle cramps, restlessness and night-time waking. Drink water regularly during the day but avoid consuming large amounts right before bed.

Place a bowl of ice or frozen water bottles in front of a fan to create a cooler breeze. This simple trick can make the air around your bed feel noticeably cooler.

Apply a cool flannel to areas where blood vessels are close to the skin such as the neck, ankles, wrists and behind the knees. Cooling these points can help lower body temperature more quickly.