Heatwave sleep tips: cooling strategies and shower guidance

High nighttime temperatures during heatwaves often disrupt sleep. Health experts advise staying well‑hydrated, drinking 1.5–2 litres of water daily, and using cool‑down methods such as a lukewarm shower, a brief cool bath, or a fan with ice‑filled containers. Heavy meals, alcohol, caffeine and bright screens before bed should be avoided because they raise metabolic heat and delay sleep onset.

A warm shower of about 40 °C before bedtime can improve sleep quality. The warm water causes peripheral vasodilation, allowing excess body heat to be released later, which triggers a drop in core temperature and melatonin release, promoting deeper sleep. In contrast, an icy shower can cause vasoconstriction and make cooling harder.

Additional practical tips include cooling the mattress or bedding, sleeping on the lowest, coolest floor, using light cotton sheets, applying a cold compress to the forehead, and briefly immersing the hands in cool water. These measures help lower perceived body heat and facilitate faster sleep during hot nights.