Sleep in Hot Weather: Cool Drinks and Night Habits
When the night stays warm, sleep gets light and broken. A cooler room, the right drinks at the right time and a few simple habits make a real difference.
Hot summer nights are familiar in many parts of the world, from southern Europe and the Middle East to India, Australia and the US. Days can be managed with shade and air conditioning, but hot nights are harder: the bedroom holds the heat, you toss and turn, and you wake up tired.
The NHS lists a room that is too hot as one of the common causes of poor sleep. This guide brings together the cooling advice from health agencies, a light drink for warm evenings and the warning signs that mean heat has become a health problem.
Cool the room before you go to bed
Keep heat out during the day. The NHS advises closing windows, curtains and blinds during the day and opening them at night, once the air outside is cooler. The World Health Organization (WHO) suggests opening windows after dark to let night air cool your home.
WHO recommends keeping indoor rooms below 24 °C (75 °F) at night if you can, and moving to the coolest room in the home to sleep. Use light, loose clothing and light bed linen. A cool shower or bath before bed can help you feel cooler, and both the NHS and WHO suggest it.
Fans have limits. The NHS says electric fans can help when the temperature is below 35 °C (95 °F). WHO adds that above 35 °C fans may not prevent heat illness, and above 40 °C (104 °F) they can actually heat the body.
Watermelon, Lime and Basil Night Cooler
You need
- seedless watermelon flesh, cubed and chilled300 g (about 2 cups)
- cold water150 ml (2/3 cup)
- lime, juiced1/2
- fresh basil or mint leaves, washed3 to 4
- ice cubes, to servea handful
Method
- Put the watermelon, cold water, lime juice and herb leaves into a blender.
- Blend for about 20 seconds until smooth.
- Strain through a fine sieve if you prefer a thinner drink, pressing the pulp with a spoon.
- Pour over ice into two small glasses and drink straight away, or cover and keep in the fridge.
Tips
- Make it in the early evening, so most of your fluid is in before bedtime.
- Keep any leftover covered in the fridge and drink it within a day. Do not leave cut watermelon or the drink out in a hot room.
- Freeze watermelon cubes in summer and use them in place of ice for a colder drink.
What to drink on hot evenings
Drink regularly through the day, not all at once at bedtime. In a heatwave, the NHS advises drinking extra fluids and having regular cold drinks, while avoiding alcohol, caffeine and hot drinks. WHO also advises avoiding alcohol and too much caffeine.
That rules out a few habits. A cold beer or a glass of wine may feel refreshing, but it works against the advice above. Iced coffee and iced black or green tea contain caffeine, which is best kept away from the hours before sleep anyway: the NHS suggests no tea or coffee in the 6 hours before bed.
Good evening choices are cool water, water with slices of fruit or cucumber, or a chilled caffeine-free herbal infusion made earlier in the day. Have most of your fluid by early evening, then keep a glass of cool water by the bed for sips, so thirst does not wake you and a full bladder does not either.
What the evidence says
None of the health sources we checked point to a herb or drink that keeps you cool through the night. What they stress is simple: enough fluid, a cooler room, cool water on the skin and avoiding alcohol and caffeine. The drink below is a pleasant way to get more fluid, not a cooling remedy.
Heat is a real health risk, not just a comfort problem. The NHS says people at higher risk include adults over 65, babies and children under 5, people who are pregnant or have serious long-term conditions, people who live alone and people taking several medicines. WHO also names heart, lung and kidney conditions and disability. If someone you know is in one of these groups, check on them, including how warm their bedroom is at night.
Questions people ask
Is a cold drink or a warm drink better before bed in a heatwave?
The NHS advises cold drinks and avoiding hot drinks during a heatwave. Save the warm bedtime cup for cooler nights.
How much water should I drink in a heatwave?
WHO advises drinking water regularly through the day, at least 2 to 3 litres (about 8 to 12 cups) for an adult, unless your doctor has told you otherwise. Spread it out, and drink less in the last hour before bed.
Should I sleep with the window open?
If the air outside is cooler than inside, yes. Health agencies suggest opening windows at night and closing them, with curtains drawn, during the hot part of the day.
Sources
- Heatwave: how to cope in hot weather — NHS
- Heatwaves: How to stay cool — World Health Organization
- Heat exhaustion and heatstroke — NHS
- Insomnia — NHS
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
