How to fall asleep in the heat without air conditioning: 8 simple ways

Air conditioning solves the problem, but it isn’t suitable for everyone: it costs money, is noisy, uses electricity, and isn’t available in every flat.

The authors of the article in The Conversation suggest a different approach: rather than trying to cool the room down quickly before going to bed, prevent it from overheating during the day.

This is particularly relevant given the increasingly hot summer days.

‘Shut out’ the sun during the day

If your windows face the sunny side, keep the curtains or blinds closed during the hottest part of the day. This means less solar heat enters the room, and the floor, walls and furniture stay cooler. External protection methods work even better — shutters, awnings, external blinds or shade from plants.

Don’t open the windows if it’s hotter outside

This is a common mistake: when a room feels stuffy, people open the window, only to let in even hotter air. It’s best to open windows when it’s cooler outside than inside: early in the morning, in the evening or at night. During the day, if the air outside is hot, it’s best to keep the windows closed.

Create a draught once the air has cooled down

If it has cooled down in the evening or at night, you can open windows or doors on different sides of the flat. The flow of air will help carry away the heat that has built up inside. But this doesn’t always work: it’s important to consider safety, noise, air quality and how well a particular home can actually be ventilated.

Remove ‘excess heat’ from your home

The oven, hob, tumble dryer, washing machine and dishwasher all generate heat. Cooking and drying laundry indoors also increase humidity. And when humidity is high, sweat evaporates less easily, making it harder for the body to cool down. On hot days, it’s best to use these appliances in the morning or late in the evening, and to switch on the extractor fan whilst cooking or showering.

Move to a cooler room to sleep

Upper floors and rooms facing south or west often remain hot even after sunset. If possible, during hot weather it is best to sleep on a lower floor, in a room on the shady side, or where the walls and roof have not heated up as much.

Choose light bedding and clothing

Thick duvets, heavy synthetic fabrics and tight-fitting pyjamas trap heat and moisture. In hot weather, it’s better to use a light sheet, loose-fitting clothes and fabrics that allow air to circulate. Cotton and linen are often more comfortable, but the thickness of the fabric and the weave are also important.

Use a fan wisely

A fan does not cool the air. It simply moves air over your skin, helping sweat to evaporate. Therefore, it can provide some relief from the heat, but it is not a complete safeguard against overheating. Older people, those with medical conditions, dehydration or feeling unwell need to be particularly careful. If using a fan makes you feel worse, causes dizziness or makes you feel overheated, it is best to switch it off.

Cool yourself, not the whole room

You can use a cooling pillow, a bag of ice wrapped in a cloth, a cool hot-water bottle or special cooling pads. The main thing is not to place ice directly on your skin and not to let condensation dampen your bedding. The European Insomnia Network also advises keeping your bedroom dark during the day in hot weather and airing it out at the coolest time of day.

Why this is important

Poor sleep in hot weather is not just a matter of discomfort. At night, the body needs to rest, recover and regulate its temperature. If the bedroom remains hot, it takes longer to fall asleep, you wake up more often and feel worse in the morning.

Older people, children, pregnant women, people with chronic conditions and those living in poorly ventilated homes are particularly vulnerable. Recommendations from the European Insomnia Network specifically emphasise that, during heatwaves, sleep problems can place an additional strain on the health of vulnerable groups.

The main idea is simple: you should prepare for a hot night during the day, not at night. If the room hasn’t overheated, it will be easier to fall asleep.