Doctor Shares Simple Tricks to Sleep Better in Hot Weather, Including Wearing Damp Socks

As hot weather persists and evening temperatures stay high, many find it challenging to get a good night’s sleep. The Met Office predicts that parts of the UK will see temperatures reaching up to 28°C, with a warmer, drier summer forecasted for 2026 due to El Niño influences. These conditions can make drifting off difficult because our bodies need to lower their core temperature to fall asleep.

Dr Deborah Lee, a GP and sleep expert from Doctor Fox working with Comfybedss, shares five effective tricks to help you sleep well even when it’s warm—no fan required.

Try the Cold Water Bottle Trick
Instead of a hot water bottle, fill one with cold water and freeze it for about 15 minutes before bedtime. This cool bottle helps chill your bed linen, preventing your bed from becoming a heat trap for a more comfortable sleep environment.

Wear Slightly Damp Socks to Bed
Though it sounds unusual, wearing damp cotton socks can cool your body through evaporative cooling. Our feet play a crucial role in regulating body temperature. Rinse socks under a tap, wring out excess water, and wear them to help lower your core temperature naturally.
Keep Curtains, Blinds, and Windows Closed During the Day
To keep your home cool, especially bedrooms, close all curtains, blinds, and windows during the day. The inside of your home often stays cooler than outside, and blocking out sunlight helps maintain a comfortable temperature until it’s time to let fresh air in after sunset.
Shower at the Right Time and Temperature
Take a lukewarm shower about 90 minutes before bedtime. This helps trigger your body’s natural cooling process needed for sleep. Contrary to popular belief, cold showers right before bed can backfire by prompting your body to warm up again.
Use the Ancient Egyptian Cooling Method
Soak a large towel in cool water, wring it out, and hang it in your doorway or bedroom window. As warm air passes through the towel, it cools down similarly to an air conditioner—without increasing your electricity bill. While it won’t drastically lower room temperature, it can make a noticeable difference in helping you fall asleep.

With rising summer temperatures becoming the norm, mastering these simple cooling techniques can help you maintain a restful night’s sleep. A few adjustments to your nighttime routine could be the key to sweet dreams, no matter how hot it gets.