How to sleep in a heatwave: 10 tips to cool down at night

London has been hit with its second heatwave of the year and, while the sun is always welcome, sleeping in the heat will prove more of a challenge. There’s tossing, turning and a whole lot of sweating.

Temperatures are set to hit 40C on Wednesday with little respite on Thursday, which is forecast to reach 39C, according to the Met Office.

The nights aren’t set to be any cooler as Londoners will have four tropical nights ahead of them from Tuesday to Friday - defined as when temperatures do not drop below 20C.

Wednesday could be the warmest night of them all with the temperatures of 31C forecast for 11pm. This will drop off to 26C at around 4am, before climbing steadily throughout Thursday.

Four consecutive nights of such heat would make this a record for the capital, breaking the previous three tropical night record set in 2020.

Tropical nights not only make it tricky to get some shuteye, but they can prevent proper recovery from the daytime heat, according to the Met Office.

So, as the heatwave takes a hold, here are some tips that can help you get through the sweltering nights.

If you’re wondering how to cool down a room without air conditioning, try closing your curtains and windows in rooms that face the sun during the day — but open windows at night to let in a breeze and get air flowing through your home.

You can also consider moving to a cooler part of the home for sleeping.

When trying to lower your body temperature, try cooling. Cool your feet before bed by running cold water over them, or cool down some socks in the fridge and wear them to bed.

Sleeping on your side allows more heat to escape from your body. Because heat escapes from your head, hands, and feet, keep these body parts outside the covers

Staying hydrated is especially important in hot weather. Ensure you drink enough water throughout the day, but avoid drinking too much right before you go to sleep to avoid waking up during the night.

There’s also plenty of foods you can eat to stay hydrated. Think jelly, soup, salad, melon, cucumber, and lollies.

It might be tempting to dive into a cold shower, but taking a lukewarm shower is actually more effective. Cold water increases body temperature, meaning you’ll feel warm getting into bed.

When looking for the best pyjamas for hot weather, choose breathable, lightweight fabrics and materials and T-shirts and shorts. Alternatively, consider wearing nothing at all to let your body heat escape more easily.

You can also look at buying thin, cotton bedding that helps to absorb sweat and cool you down. But remember, your body temperature drops naturally when you sleep so you may still need a cover.

Your hot water bottle doesn’t need to be reserved for chilly winter nights only. Fill it with cold water and place it in the freezer, then take it to bed to stay cool all night.

If you usually exercise in the evening, you may want to consider a morning workout instead. Exercising can raise body temperatures, so a cardio session before bed may make you warmer.

Place a wet flannel in the fridge a few hours before bed and then place it on your forehead to keep you cool as you drift off.

While the warm weather might make us sleepy, and taking a nap in the hottest part of the day might sound very inviting, this may make it harder for you to fall asleep at night.