With the Met Office issuing a red warning for extreme heat in the UK, many Brits are facing sleepless nights, with research showing that 47%* struggle to sleep when temperatures rise above seasonal norms and Google searches for “I can’t sleep in this heat” soaring by +3,050% in the last 7 days.
To help people get better rest during hot weather, space-saving bed brand Furl teamed up with clinical psychologist Dr Tracy King to reveal how the design and sensory cues within your bedroom can affect sleep quality beyond simply keeping the room cool, from clutter and visual stimulation to feelings of safety.
“When the bedroom signals safety, the body lets go,” says Dr Tracy King, clinical psychologist. “But when the space signals exposure, clutter or sensory threat, the brain keeps scanning, even at night.”
Expert tips for a cooler, calmer nights sleep during a heatwave
1) Keep your curtains shut as soon as you wake up
According to Furl, managing the temperature of your room starts as soon as you wake up, be sure to leave your curtains shut after you wake up to keep the sun and heat out. Also consider investing in some new bedding.
2) Switch out your bedding
Furl suggests that summer bedding should consist of a lower tog duvet and breathable fabrics like linen and cotton. And make sure you follow suit with what you wear to bed as well, cotton pyjamas are going to help in keeping you cool compared to polyester.
3) Place the bed in a “safety position”
The bed should ideally be on a solid wall, with a clear view of the door. Psychologically, this reduces the brain’s need to monitor the environment. Feng shui calls this the command position. Nervous system wise, it lowers unconscious vigilance, which supports deeper sleep.
4) Avoid sleeping with your head under a window
Even if you do not consciously notice it, a window behind the head can feel exposed to the primitive brain. If moving the bed is not possible, add a solid headboard and use heavier curtains or blinds at night to create a more protected feeling.
5) Keep symmetry at the bedside where possible
Two bedside tables or two lights are not just for style. Symmetry tells the brain the environment is stable and predictable. If space is tight, balance the room by pairing items of similar heft, matching colors or materials, or grouping objects together to create a sense of equilibrium.
6) Angle mirrors away from the bed
In feng shui, mirrors reflecting the bed are considered activating. In psychology, they add visual stimulation and can increase self-monitoring or nighttime alertness. If a mirror has to stay, cover it at night or angle it away from the bed.
7) Clear surfaces to reduce visual noise
Your nervous system scans the room even when you are trying to rest. Overfilled shelves, piles of laundry and cluttered surfaces keep the brain engaged. Clear the tops of bedside tables and remove anything that looks like a task, such as paperwork, cables or gym gear.
8) Create a boundary between your sleep space
Even in a studio flat, a rug under the bed, a screen or a curtain can create a psychological threshold, reducing sensory overload and helping your body switch off.
David Norman, Founder and Director at Furl said:
“A bedroom doesn’t have to be large to feel calm and considered. Good design is about balance, proportion and smart use of space. When furniture is positioned thoughtfully and storage is built in rather than piled up, the whole room instantly feels lighter and more functional, ensuring you get a restful night’s sleep even when temperatures are much warmer than usual.”
Photo by Kampus Production: https://www.pexels.com/photo/woman-in-white-shirt-lying-on-bed-5990934/
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