How to Sleep Well During a Heatwave: Recommended Bedroom Temperature and Expert Advice

Sleeping through a heatwave can be a miserable experience, but experts offer advice to help people achieve restful nights. Maintaining a cool bedroom is paramount, with specialists recommending temperatures between 15 and 18 degrees Celsius. Anything above 20-21 degrees Celsius generally becomes uncomfortable for sleep.

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The recommended temperature for the bedroom is between 15 and 18 degrees Celsius.

To combat rising indoor temperatures, keeping windows and blinds shut during the day is essential to prevent heat buildup. Sleep medicine specialist Marc Spielmanns emphasizes that a cool, dark bedroom is key to overcoming extreme heat.

Before bed, a lukewarm to cool shower can help lower body temperature, but avoid extremely cold water, which can have the opposite effect. Opt for light sleepwear or sleep without pajamas, using only a thin blanket. Applying cold compresses to the calves for 5-10 minutes can also promote comfort. While fans can be useful, Spielmanns warns against directing them straight at the body; instead, position them to push air towards a window.

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Women tolerate heat better, while men tolerate cold better.

Moderately chilled drinks are advised before sleep, as very cold beverages can cause a secondary warming reaction. Staying hydrated by drinking 2-3 liters of water daily is also crucial for nighttime comfort. Interestingly, women may tolerate heat better than men, though studies suggest women are more prone to sleep disturbances in hot weather. Summer's heat and extended daylight disrupt the body's natural rhythm, leading to more frequent awakenings and shorter periods of deep sleep and REM sleep.

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Never point the fan directly at yourself. It is better to position it so that it pushes air towards the window.