7 tips for better sleep when it is hot

We all enjoy the sunshine, when we can get out and about during the day or relax in our gardens. It’s not always such fun at night though, especially if you are finding higher temperatures make it more difficult to go to sleep. So here are our 7 top tips for creating the right sleep environment and preparing for a better sleep during hotter weather.

1.   Choose the right bedding for summer slumber

Natural fibres are the key, whether that’s your sheets and pillowcases or your duvet, pillow, or topper. Natural fibres are breathable, whereas anything made with synthetic fibres, or a blend aren’t, so are likely to trap heat and make you feel even hotter.  

Bedlinen: Pure cotton, linen or silk are all breathable, so will moisture wick, helping you to cool down. Bedlinen made with polycotton blends or synthetic fibres will retain heat.

Soft filled bedding: Choose duvets, pillows and toppers made from 100% natural materials as these will be breathable and therefore temperature regulating. Wool is the master of temperature regulation and is also moisture wicking. It has the added benefit of being naturally resistant to dust mites and the build-up of micro bacteria - so alleviates the added problem for those with allergies, who often struggle with sleeping due to a blocked nose and sneezing. Our head is one of the hottest parts of our body, so a temperature regulating wool pillow will help. At Devon Duvets, we’ve been making luxurious, authentic British wool duvets, toppers and pillows for over 15 years. Designed to help you sleep better, each one is individually handcrafted by our seamstresses, here in Devon. Natural, sustainable, and chemical-free, our bedding is better for you, and our planet.

2.   Turn down the tog factor

Most duvets come with a fixed tog rating and that’s because togs were created to denote the ‘insulation’ factor of a duvet.

Wool, however, has a fluctuating tog equivalency and that’s because it doesn’t just insulate but can also release heat. For example, our award-winning lightweight wool duvet has a fluctuating tog equivalency of 4 – 7 togs. That means it can release heat to behave like a 4-tog duvet, but if you need to warm up a bit, then it can retain heat up to 7 togs. In fact, if you live in a well-insulated house, with a steady bedroom temperature of around 16° – 18°C, you might find our lightweight duvet will work for them for most of the year. Read more about wool duvet togs.

3.   Opt for cool sleepwear

Choose PJs and other sleepwear that’s made from 100% natural fibres, such as pure cotton, and is loose fitting rather than restricting. Again, avoid anything that’s made with blends or synthetic fibres as these will trap, rather than regulate, heat. You could also consider going without any, sleepwear to allow the extra air flow around your body.

4.   More peaceful slumber with a breathable mattress

Mattresses made from synthetic materials, such as memory foam, hold onto heat from your body to mould around you. This may suit you in the winter but during the summer, is likely to make you feel hot and restless. Choose mattresses that are full of natural materials, such as cotton or wool. If you already have a memory foam mattress, then consider one of our British wool mattress toppers, which offer temperature regulation but also add a layer of comfort if you are finding your mattress a bit on the hard side.

5.   Cut the light and chill out

Keep curtains closed during the day, as this prevents the sunlight from heating up the room. You could also invest in blackout blinds to help keep the early morning light at bay. Pair this with a fan, positioned away from your head, to help keep the air moving. When all the fan is doing is to circulate warm air, then air conditioning is also an option, but this is very expensive to run and can sometimes cause ‘dry eye’ and mild dehydration. One suggestion is to put a bowl of ice in front of your fan, to achieve a cooler breeze as it circulates the room.

6.   Avoid napping

Warmer weather can make us feel a bit drowsy. However, the key to a good night’s sleep is routine, so going to bed at the same time each night and getting up at the same time each morning will help your body to establish a healthy sleep pattern. Napping during the day is likely to make you feel less tired at night, so try to avoid this or at least keep it to a minimum of around 30 minutes.

7.   Establish a pre-bedtime routine

A warm bath or shower, or a cup of herbal tea 30-45 minutes before bedtime will help prepare your body for bed. Although it may seem strange to do this on a warm evening, the warmth will initiate your body’s cooling mechanisms to bring your body temperature back down and trigger the ‘sleep mode’ in your brain. Switch off TVs and devices at least 30 minutes before bedtime and leave them out of the bedroom as the blue light can interfere with sleep. A relaxing aromatherapy oil, either as a room spray or dabbed on your wrist can help you to wind down.

If you have any questions about any of our beautiful British wool filled bedding, please get in touch with the team and we’ll be happy to help.