Dr Amir Khan has offered practical guidance for coping with sleep during hot weather (Image: ITV (GMB Screengrab))
Britain’s intense summer heat is becoming increasingly difficult to ignore, with the UK now enduring its fifth heatwave of 2026 and the hottest day of the year arriving this week. The Met Office has taken the unusual step of issuing amber “extreme heat” warnings, which also flag the risk of power cuts, across London and parts of the South East, East Midlands, East of England, West Midlands and South Yorkshire. The alerts are in place from 9am until midnight on Thursday.
Beyond the disruption to daily routines, forecasters have warned that the severe temperatures could also bring real health concerns. Met Office forecaster Alex Burkill explained: “Temperatures (in areas covered by the amber warning) could reach highs of around 36, 37, possibly 38C. Now when you get these sorts of high temperatures, well that’s when we could see impacts to our infrastructure, our railway lines, our roads, they are not designed for this sort of heat. And more people are likely to be impacted by how hot it is with regards to their health.”
For many people, one of the most frustrating effects of a heatwave is trying to sleep through the night. Hot, sticky conditions can interfere with the body’s natural cooling process, which is a key part of drifting off and staying asleep.
When the air feels humid and close, the skin struggles to release heat properly, leaving you feeling overheated and restless. Being too warm can also reduce the amount of time spent in deeper, more restorative sleep, making night-time wake-ups far more likely.
Doctor’s heatwave tips for better sleep
The good news is that a few simple changes may help make hot nights more manageable. Dr Amir Khan has previously shared expert advice on how to sleep better in warm weather, and his suggestion is refreshingly easy to try at home.
Speaking on ITV’s Lorraine last year, Dr Amir explained the practical steps people can take to keep cooler overnight. With UK temperatures climbing again this week, his heatwave sleep tips are once again particularly timely.
Dr Amir said: “My two really practical top tips. If you’ve got a fan at home, don’t just blow hot air around. Get a bowl of ice or frozen peas, [and] put it under the fan.
“As the air blows over it, it will cool the air, and you’ll have a really efficient and free air conditioning system. Step number two, get a pair of socks.
“Put them in a plastic Ziploc bag, put them in the freezer an hour before bed, because it’s really hard to sleep when it’s this hot. Put those socks on before you get into bed. It will cool your body down, and you’ll have a much better night’s sleep tonight.”
How much sleep do you need?
This primarily depends on your age, although most healthy adults aged 18 to 64 typically require 7 to 9 hours of sleep nightly. The optimal amount of sleep can vary significantly between individuals, so the most reliable indicator is whether you awaken feeling refreshed and don’t rely on caffeine to remain alert.
This should provide a clear indication of whether you’re suffering from sleep deprivation. The NHS also provides some helpful guidance on this subject.
Advice published on the Every Mind Matters page reads: “Sleep problems are common, and the reasons we struggle to sleep are likely to change throughout our lives. For instance, illness, work or having a baby are possible causes.
“A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life. Learn more about signs you might be sleep deprived, common symptoms of insomnia and if poor sleep hygiene or sleep habits could be the reason.”
If you have any concerns about the quality of your sleep, consult your GP for further guidance. Should disrupted sleep become a frequent problem, you may require extra assistance from a healthcare professional.
