As temperatures rise amid ongoing heatwaves, experts offer a range of practical advice to help individuals cope with hot weather, particularly during sleep and daily routines.
Temperature management inside vehicles can be improved by adjusting air conditioning vents to point downward rather than directly outward, according to Philip Preston. This directs cool air to rise naturally, enhancing circulation and avoiding poor air distribution. Greg Wilson, CEO of the car insurance comparison site quotezone.co.uk, adds that parking in shaded areas—such as under trees or beside large vans or lorries—can help prevent vehicles from overheating.
For parents dealing with children during extended school closures or early dismissals, managing emotional well-being during hot weather is critical. Parenting coach Natalie Costa notes that children’s developing hypothalamus makes it harder for them to regulate body temperature, which can contribute to mood instability. She recommends prioritizing emotional stability over strict schedules, suggesting that allowing increased screen time and simplifying meals can support family coping. Cooling the back of the neck and wrists with ice cubes, along with controlled breathing exercises, may help regulate mood during heat stress.
Alcohol consumption during warm weather also requires moderation. Dr. Stanley warns that alcohol’s diuretic effect increases dehydration risk and its impact on cortisol and blood pressure can exacerbate light-headedness and disrupt sleep. He advises limiting intake, spacing alcohol consumption an hour before bedtime, and avoiding large quantities of water immediately prior to sleep to reduce nighttime bathroom trips.
When it comes to improving sleep quality, several strategies focus on temperature regulation. Cooling gel pillow pads and mattress toppers with gel or gel-infused foam are designed to absorb body heat and promote deeper sleep, says Dr. Bostock, who recommends trying these as well as cooling eye masks to reduce brain metabolic activity and encourage sleep onset.
Contrary to intuition, taking ice-cold showers before bed may hinder sleep. Sudden exposure to cold water is perceived by the brain as a stressor triggering warming responses, explains Dr. Stanley. A warm shower or using a chilled flannel around the neck may provide gentler cooling relief.
Keeping blinds and curtains closed during the day reduces indoor solar heat gain, lowering bedroom temperatures. Opening windows at night depends on individual circumstances; urban noise and the thermal properties of older homes may influence whether leaving windows open improves comfort.
Sleeping arrangements may also impact rest during heatwaves. Dr. Stanley suggests utilizing spare rooms if available, noting that sharing a bed in hot weather feels like “having an electric fire in bed.” For those without this option, separate bedding can help regulate individual body temperatures.
Regarding nightclothes, wearing pajamas made of natural, moisture-wicking fabrics such as cotton, silk, or bamboo is recommended over sleeping naked. Although covering more skin might seem counterintuitive, it aids sweat evaporation and body cooling. Removing sheets and duvets allows better air circulation, though personal comfort varies.
Experts encourage adopting a daytime rest period akin to the European siesta when sleep quality is compromised by heat. Dr. Stanley advises engaging in calming activities outside the bedroom if rest does not come, to avoid frustration.
Mental well-being is also a concern during heatwaves. Dr. Wainwright emphasizes the importance of self-compassion and adjusting expectations, as heat can impair cognitive function and patience. Recognizing these challenges may help reduce stress and promote better coping during intense periods of warmth.