Heatwave sleep hacks: how to help the kids (and yourself) get some shut-eye when it's too hot

Too hot to sleep? Try these heatwave hacks that actually work for both children and adults

We're having a heat wave again in the UK, with 30C reached for 4 days in a row. But while the sunshine can lift our spirits, the hot nights and high humidity levels can make it difficult to sleep.

And parents across the country will agree: heatwaves and restless kids do NOT mix! When your little ones can't sleep, the whole house knows about it.

If your family is struggling to bank adequate shut-eye during balmy nights, try our top homemade heatwave hacks. You'll sleep easy tonight...

We have lots more tips and tricks to help stand the heat, from How to spot the signs of heatstrokes in babies and children, to the hot-weather hacks we ABSOLUTELY need to know.

• Heatwave 101: how to keep your child cool in hot weather

1. Keep the blinds closed

This simple heatwave hack is all about what NOT to do. When you wake up on a glorious summer morning, resist the urge to open the curtains or blinds and leave them closed all day long.

This will feel counterproductive, but trust us, it will stop the heat from sneaking in during the day and reduce the overall temperature indoors.

Once the sun sets and the temperature drops at night, open them up to enjoy the cool breeze, being sure to close them again before sunrise.

2. Sleep with the fan on

If you're reluctant to invest in an expensive fan (or they're all sold out) a small desk fan placed on a surface near your face will also help to keep you cool at night. Plus fans come with the added benefit of white noise to help you snooze.

To keep your baby or toddler cool in the early hours, you can use a fan in the nursery room but do NOT point it directly at your little one. According to The Lullaby Trust, babies sleep best in a room temperature of 16-20°C but they don't yet know how to self-regulate so can easily get too hot or too cold.

To keep little ones safe and cosy read our tips on keeping your baby cool in hot weather.

3. Wear natural fibres

While it might be tempting to sleep naked, wearing natural fibres in bed will actually help cool you down by drawing sweat away from your skin.

So, opt for cotton or linen PJs and sidestep synthetics like polyester or nylon which will likely make you feel hotter at night.

We're big fans of this ModiCool T-Shirt Sleep Set from Modibodi that is designed to help you keep you cool in the small hours.

4. Chill your bedding

Pop your cotton pillow case into the freezer during the day for an instant cooling ice pack at night. Or if you have the space, bundle your whole sheet in their too!

For even longer lasting chill, try snuggling up to a Comfytemp Mini Gel Ice Pack.

5. Try a pet cooling mat

Yes, they are designed with the family pet in mind, but bear with us...

For those balmy summer nights when your kids just can't sleep, Netmums Associate Editor Joanna Lovell swears by using DOG cooling gel mats. 'They're a game-changer helping the kids feel cool and drift off to sleep,' she says.

They contain a gel formula that creates a cooling effect that works just as well for little people and adults too. For instant relief from the heat, simply place the gel mat on top of your normal mattress and you can all rest easy tonight.

The good news is pet cooling mats can be bought for £9.99 at ALDI, £17.99 on Amazon and from £7.99 on eBay as well as many other stores.

For safety purposes, this one is better suited to older children. We recommend waiting until the school years or when your child is old enough to tell you if they feel too cold/hot at night.

6. Switch off vampire devices to keep cool AND say money

Did you know that vampire appliances could be heating up your bedroom AND ramping up your energy bills too?

A vampire appliance is any electronic device that uses electricity, even when the power switch is turned off and it's in standby mode. Chargers, TVs, laptops, and lightbulbs can generate a surprising amount of heat.

Unplug any unnecessary electrical equipment and you could not only lower the temp indoors, you could lower your electricity bill by up to £147 every year in the process! Win-win.

7. Reuse your hot water bottle

It won't be long until we'll be using our water bottles to keep warm. But during hot weather, try this TikTok frozen hot water bottle hack!

Simply fill it with water as normal and stick it in the freezer for a multi-purpose ice pack that you can keep in the bed during those hot summer nights.

8. Homemade air-con hack

Desperate for cool air? Investing in a home AC unit is the fastest and most effective way to beat the heat, but it does come at a price.

To go easier on your pocket (and the planet) you can hack your own home air-con unit! Simply place your desk fan behind a bowl filled with ice cubes and let the magic get to work. This also works with a bottle of frozen water placed in front of the fan.

It works because the ice actually absorbs heat as it melts, cooling the air as it blows across.

Moving air also helps sweat to evaporate, taking advantage of the body's natural cooling system.

9. Put the kettle on

Can't sleep? When the mercury rises our first instinct is to reach for an ice cold drink. But it's less well known that a hot cup of tea can actually be more effective at lowering your body temp.

According to a 2012 study carried out by researchers from the University of Ottawa, sipping hot drinks such as a good old brew can actually lower the amount of heat stored inside your body, making you feel cooler as a result.

10. Put your feet in cold water

Plunging your feet into cold water is a quick way to cool down, research shows. Plus this hack is easy to use anytime throughout the day.

Fill a big bowl or tub with water – maybe even add a few ice cubes – and dip in your children's tootsies. Or have then stand in a shallow bath or the shower and spray them. Cool and quick!

11. Take a lukewarm shower

While you might think that a cold shower will cool off the kids, actually a lukewarm shower or bath will do it quicker, better and more effectively.

Have the children get into a lukewarm bath or shower just before bed. Get their heads or hair wet and leave their skin damp when tucking them in – the dampness increases the cooling from evaporation too.

Related content

• Heatwave 101: how to keep your child cool in hot weather
• CHAT: How to dress a baby in a heatwave
• Celebrity heatwave hacks that will actually keep you cool
• How to spot the signs of heatstrokes in babies and children