UK heatwave: 10 tips for staying cool - and how to have a better night's sleep

Records have been broken for the hottest day in May ever - with overnight temperatures remaining above 20C (68F) in places.

This means parts of the country will experience a "tropical night" much earlier in the year than before.

If you're struggling to sleep, here are some top tips for staying cool.

Stay hydrated

It may seem like an obvious one, but drinking plenty of water is often overlooked.

Cool down from the inside out by staying hydrated with plenty of liquids. It is recommended to drink between 1.5 and 2 litres per day.

Taking cool baths or showers will also help you keep cool, according to the NHS.

Avoid alcohol

Bad news for some, but forecasters advise against drinking alcohol in the intense heat, as well as teas and coffees, which act as diuretics and can cause dehydration.

Pyjamas in the freezer

During the day, place your pillowcase or pyjamas in the freezer. Take them out before going to bed. Hopefully they will cool you down and help you sleep better.

Throughout the day, wearing loose, cool clothing and a hat and sunglasses will also help.

And wearing lighter coloured clothes will keep you cooler.

...and flannels

Sticking a flannel in the freezer can be especially refreshing to place on your forehead as you lie in bed.

Turn on the fan

Fans can help your body regulate its internal temperature, and sticking a pan of ice cubes in front of it can make the circulating air even cooler.

If you haven't got one handy, fill a hot water bottle with cold water instead.

Dump the duvet

Thin cotton sheets will absorb sweat and are more comfortable than duvets.

Your body temperature will begin falling during the night, so hopefully you won't feel warm and uncomfortable for too long.

How to sleep better

It can be all too easy to start feeling annoyed and exasperated when you're struggling to sleep.

The best thing to do is to try to distract yourself with a relaxing activity such as reading, and try going back to bed when you're tired.

Avoid the temptation to go on your phone, as this activity can stimulate you.

Heat rises... so sleep on the lower floor

If your home has several floors, it might be worth sleeping downstairs. Spend more time in the coolest room in the house.

Read more:
How does sunscreen work?
Innovative tech solutions to the heatwave

Try this tip from the Royal Navy

Royal Navy officers have been submerging their hands in cold water to cool down faster since the 1990s.

Research has shown colder water speeds up the rate of cooling, with core temperature reduced by around one degree for every 10 minutes of hand immersion in 15C water.

This technique has also been adopted by athletes who need to cool down rapidly when alternating between rest and movement.

Put ice on your pulse points

Applying ice to the wrists and side of the neck can help to lower body heat as the blood vessels in those areas are close to the skin's surface.

(c) Sky News 2026: UK heatwave: 10 tips for staying cool - and how to have a better night's sleep