If you’re like me and struggle to sleep in the heat, The Times has just published a really insightful article on how to sleep better during hot nights. I was especially intrigued by the advice not to sleep naked (cotton pyjamas actually help you stay cooler), avoid iced coffees late in the day, and surprisingly, skip cold showers before bed—a warm shower helps your body cool down more effectively.
“Don’t sleep naked — the nine best tips on how to sleep in the heat” from The Times (published June 19, 2025):
- Ideal bedroom temperature: 16–18 °C. A cool room helps your body naturally drop its core temperature before sleep, essential for restful slumber .
- Wear loose cotton pyjamas, not sleep‑naked. Light natural fabrics wick away sweat and expose more skin to cooling airflow, aiding heat dissipation .
- Skip iced coffees and caffeine. Drinks like cold brew can contain 90–166 mg of caffeine—enough to delay sleep onset .
- Avoid cold showers just before bed. Instead, take a warm shower: warming the skin tricks your body into cooling down afterward more efficiently .
- Use cold flannels on pulse points. Dampen cloths and apply to wrists or neck for targeted cooling without shocking your system .
- Enhance airflow with fans. Put a fan near a window or direct it toward frozen items (like a bag of peas) to circulate cooler air .
- Hydrate smartly. Drink plenty during the day, but limit night-time fluids to avoid frequent bathroom trips .
- Skip alcohol before bed. Alcohol disrupts sleep cycles, causes dehydration, and can increase body heat as it’s metabolized .
- Block light exposure. Use blackout curtains or an eye mask—early morning light can disturb melatonin production .
- Choose breathable bedding. Swap heavy duvets for a natural-fabric top sheet (linen or bamboo-rayon) and sleep on your side to stay cooler .
Why not sleep nude?
Contrary to instinct, wearing loose cotton clothing helps sweat evaporate—naked skin traps moisture against the mattress and disrupts the body’s cooling .
Want more practical tips—including ice-cooling hacks, frozen pillowcases, and airflow tricks? Several other expert guides offer overlapping strategies:
- Close windows during daylight, use chilled sheets or ice in front of fans, soak feet before bed, and flip pillows .
- Maintain temperature via warm pre-bed showers, breathable natural bedding, and careful hydration; avoid late alcohol or heavy meals .
Bottom line:
A consistently cool room (16–18 °C), breathable cotton clothing, smart hydration, and practical cooling hacks (fans, cold cloths, ice) offer the best combination for comfortable sleep during hot spells—better than sleeping in the nude.
Don’t sleep naked — the nine best tips on how to sleep in the heat
https://www.thetimes.com/article/dcbe145c-b107-40a6-91ca-df99af2dfb64?shareToken=e6b978242fd18450d0b90632718e0776
