NEOM’s Top Tips For Sleeping In The Heat

There are SO many good things about summer, but anyone in a house built for insulation (i.e. most people in the UK) can relate to the sticky nightmare that can be summer nights during a heatwave. It’s often too hot to sleep, and you’re in need of some cooling advice.

Being hot can make people feel irritable and stressed, which can contribute to difficulty falling and staying asleep. The psychological discomfort adds to the physical challenge of sleeping in a hot environment. And let’s face it, it’s just a recipe for a terrible night’s sleep.

But before you go ripping up your carpet and replacing it with tiles, or dragging your mattress onto the patio, try these tips for how to sleep in the heat. You never know, you could wake up refreshed, and ready to enjoy the scorching heat while it lasts!

Now, let’s explore some heat-related questions about sleep you may have and explain how to stay cool in bed…

Why Does Heat Interfere With Our Sleep?

The body cools down naturally both before and during sleep. This decrease in core body temperature aids in the initiation and maintenance of deep, rejuvenating sleep periods.

The body's natural cooling function is interfered with when the outside temperature is high because it becomes more difficult for the body to release extra heat.

Also, heat exposure can lower our body’s melatonin levels, the hormone that controls sleep and wake cycles, especially if it is combined with light. It may be more difficult to get to sleep and stay asleep when melatonin levels are low.

Does The Heat Impact Our Circadian Rhythms?

The thermal environment significantly impacts our sleep, with heat or cold exposure leading to increased wakefulness and decreased rapid eye movement sleep and slow sleep.

According to a study, “the thermal environment plays a crucial role in influencing human sleep patterns, with both heat and cold exposure affecting different sleep stages.”

So, it’s definitely worth ensuring that you understand what your circadian rhythm is and how to make sure yours is working for your wellbeing. Read our helpful guide to Circadian Rhythms: How To Find Your Sleep Groove, with expert advice from Sleep Consultant, Nick Witton.

What To Do During The Day

Let’s explore exactly what you can do (and what you can avoid!) during the day to help aid a wonderful night’s slumber during those hottest months of the year.

Get Plenty Of Exercise (If The Weather Allows)

Now, we’re not expecting you to run a marathon on the hottest day of the year, but studies show that those who exercise regularly tend to sleep better through the night.

We recommend light cardio like a jog or a brisk walk in the park. It doesn’t need to be super excessive, but a little exercise during the day could go a long way during the night.

Foods To Avoid For A Cool Night’s Sleep

Try avoid the following food to help keep yourself cool in the evenings:

• Foods with a high sugar content.
• Caffeine.
• Spicy foods.

Did you know spicy food can interfere with your sleep routine? Stick to healthy nuts, fish, and lean meat like turkey. And, of course, make sure you stay hydrated!

And Finally, Set Your Home Up Correctly

Set your home up for night-time success by placing some Energy-Boosting Scents around your home during the day, or popping an Energising Essential Oil Blend in your Wellbeing Pod Mini as you move between breezy spots.

What To Do Before Bed

Now we’ve covered what to do during the day, what should you do at night to help sleep during the summer months? Look no further, below are our top tips for sleeping in the heat…

Have A Bath Or A Shower Before Bed

An evening bath or shower is super important for your sleep routine. Try timing it an hour or two before bed to give your body the chance to release the heat it needs before sleep.

If you're a bath person, our tip is to keep the water warm-ish. Resist the temptation to make it icy cold, as your body will go into heat-preserving mode, which is the opposite of what you want. And while you’re lathering up, start signalling to your brain and body that it’s time to rest with sleepy bath foam or body oil.

More of a shower fan but can't face a cold one? Try our Super Shower Power Body Cleanser and Super Shower Power Haircare range for a super cooling and refreshing experience.

Check Your Linens

Or, more accurately, wear them. You’ve probably invested in summer PJs, and choosing a fabric like linen will keep you cool.

But make sure you have a super-breathable cotton set of bedsheets, too. The combination is likely to keep you cooler all night – no waking up and turning the pillow over in the middle of the night! Natural fabrics are the key here, so get your cotton set to the top of the laundry pile if you can.

Keep Your Bedroom As Cool As Possible

Anticipating hot days? Be sure to keep your curtains and blinds closed to avoid the sunlight beaming in all day. Also keep windows and doors ajar too.

Set a bowl of ice-cold water in front of your fan to help circulate cool air around the room. For an extra boost, add a few drops of Bedtime Hero or Perfect Night’s Sleep Essential Oil Blend to the water as you’re getting ready for bed.

Spritz Our Pillow Mist

Once you’ve done all of the above, don’t forget your Pillow Mist. The ultimate last step in your nightly routine, it works wonders for helping you to drift off - especially when you’re feeling a little more restless than usual.

Enjoy A Restful Night’s Sleep With NEOM

Here at NEOM, we’re passionate about your wellbeing. This is why we have a whole collection dedicated to sleep.

It’s full of products that promote healthy sleep. Like our Perfect Night’s Sleep Set, this set is perfect for anyone who struggles with their sleep routine and makes an excellent present if you’re hoping to show someone how much you care!

The Perfect Night’s Sleep Set includes:

• Perfect Night's Sleep Pillow Mist 30ml
• Perfect Night's Sleep Facial Cream 10ml
• The NEOM Perfect Night's Sleep Plan

Shop the complete Better Sleep with NEOM collection today to find your next favourite companion for a good night’s sleep.

Interested in learning more? Check out… The NEOM Guide To Mood Boosting Scents | Common Sleep Myths… Busted | Eight Of TikTok’s Trending Sleep Hacks