{
  "id": 26095,
  "title": "Can’t sleep in the heat? These 8 tricks could save your night",
  "url": "https://urgent.news/2026/07/29/cant-sleep-in-the-heat-these-8-tricks-could-save-your-night",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-07-29T05:35:45.000Z",
  "source": {
    "name": "ScienceDaily Health",
    "slug": "sciencedaily-health",
    "url": "https://www.sciencedaily.com/releases/2026/07/260729010722.htm"
  },
  "original_language": "en",
  "account": "When temperatures soar, a good night's sleep can prove elusive. Hot nights tend to disrupt sleep, causing people to wake up frequently and feel less refreshed the following day. This is largely due to our body's thermoregulation process, which relies on maintaining an optimal internal temperature for restful sleep. Sleep and body temperature are closely intertwined; falling asleep and staying asleep generally requires the body to shed some heat.\n\nAs summer temperatures climb, UK homes are experiencing hotter conditions. The Met Office notes that the likelihood of temperatures surpassing 40°C in the UK is now over twenty times more probable than it was in the 1960s, with a 50% chance of another 40°C day within the next twelve years. High humidity can exacerbate the issue, as research indicates that it amplifies the strain that heat places on the human body.\n\nWhile air conditioning might seem like a viable solution, it is often inaccessible or impractical for many households. According to the Energy Saving Trust, the cost of running a small portable air-conditioner for seven hours each night over a 30-night period could amount to approximately £54.83, not including the unit's purchase price.\n\nPassive cooling strategies, which do not rely on mechanical cooling, can be effective in keeping homes cool. Reducing heat infiltration into the home is a crucial first step. During sunny days, closing curtains or blinds on windows facing the sun can minimize sunlight penetration, preventing floors, walls, and furniture from heating up. External shading options like shutters, awnings, or shades can be even more effective by blocking sunlight before it reaches the glass.\n\nHowever, one must be cautious when opening windows. If the outside air is warmer than the indoor air, it can introduce heat into the room. Therefore, it is advisable to open windows when the outside air is cooler, typically in the early morning, evening, or overnight. Cross-ventilation by opening windows or doors on opposite sides of a home allows air to circulate, aiding in the removal of accumulated indoor heat.\n\nConservatories, with their glazed roofs and walls, can heat up significantly due to sunlight exposure. Keeping them ventilated during the day and closing internal doors between the conservatory and the main house can help maintain a cooler indoor environment. Reflective films, blinds, shutters, awnings, and shaded roofs can also help reduce heat gain in various parts of the house.\n\nCertain areas of a home, such as conservatories and top-floor rooms, are particularly susceptible to overheating due to solar heat absorption. During a heatwave, sleeping on the ground floor or in a north-facing room, which receives less sun exposure, may offer a more comfortable sleeping experience.\n\nHousehold appliances that generate heat, such as ovens, hobs, tumble dryers, washing machines, and dishwashers, can warm indoor spaces. On extremely hot days, it is advisable to use these appliances earlier in the day or later in the evening to minimize their impact on indoor temperatures. Using extractor fans while cooking or showering can help remove warm, humid air before it circulates throughout the house, thus reducing overall heat levels.\n\nThe type of sleepwear and bedding used can also influence thermal comfort during sleep. Light, loose-fitting sleepwear made of breathable materials like cotton or linen can facilitate heat loss, while heavy bedding, thick duvets, and tight synthetic fabrics tend to trap heat and moisture. Research on fan usage during hot weather suggests that fans can be beneficial in many conditions, but their effectiveness depends on factors like temperature, humidity, age, hydration, and overall health. Fans do not directly cool the air but circulate it, aiding in sweat evaporation and creating a cooling sensation. However, their use should be moderated, especially for vulnerable individuals, and they should not be used if they cause discomfort or illness. Cooling accessories such as ice packs (wrapped in a cloth or placed on a tray), cooling mattress toppers, and phase change material bedding may provide additional relief, although their effectiveness and cost can vary. Ultimately, implementing a multifaceted approach—blocking daytime sunlight, leveraging cooler outside air for ventilation, minimizing heat from household appliances, and selecting appropriate sleepwear—can significantly improve sleep quality during hot summer nights.",
  "summary": "Sleeping well during a heatwave starts with stopping the home from overheating. Close blinds against strong sunlight, ventilate when the air outside becomes cooler, and avoid using heat-producing appliances during the hottest hours. Moving to a cooler room, choosing light bedding and using fans or ice packs safely can also make hot nights more manageable.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}