NewsHealthWeatherRed and amber hot weather and health alerts have been issued for much of the UKNeil Shaw Assistant Editor (Money and Lifestyle)11:29, 22 Jun 2026TV doctor and NHS GP Dr Punam Krishan has explained four simple steps that can help you get to sleep and stay asleep during the hot weather, It comes as the Met Office has issued a rare red warning for extreme heat coming on Wednesday and Thursday. Amber warninbgs are also in place for much of the counbtry with the UK Health Seciroty Agency also issuing 'risk to life' warnings.‌Dr Punam, told Stannah: “Keeping cool when trying to sleep in the summer months can feel like an impossible task as our bodies depend on a cooler temperature for better rest. Where heat rises to the upstairs of the home, getting comfortable at bedtime on a warm evening can be difficult."‌Research by Citizen’s Advice found that 47% of UK adults reported trouble sleeping during the heatwaves last summer. Dr Punam said: "A fan doesn’t actually lower the temperature of a room. It works by moving air across your skin, helping sweat evaporate more efficiently and allowing your body to lose heat. During warm weather this can improve comfort and help some people feel cooler overnight although, in very extreme heat, a fan on its own may be less effective and additional cooling measures may be needed.‌“So, while methods such as opening windows and using electric fans to cool your room’s temperature are widely recognised, it’s important to also focus on cooling down your body. This is particularly essential for older adults who often sleep lighter and feel heat more acutely as the body's temperature regulation becomes less efficient with age."‌A lukewarm shower 1-2 hours before bed“Preparing for sleep during hotter weather actually needs to start before you get into bed. A lukewarm shower 1-2 hours before bed can work wonders as it draws warm blood away from your core and towards your skin where the heat is captured by the air as you dry off. "Keep water by the bed“It’s also important to remain hydrated throughout the day in the lead up to bedtime as it prevents your body's own cooling system from working properly. Dehydration can cause your body to conserve fluid by reducing how much you sweat, meaning that your body temperature can creep up."Considering the benefits of water on keeping cool, it’s concerning that research found 1 in 4 older people in the UK to have low-intake dehydration. I recommend always keeping water by the bed and having some before you sleep, particularly for older people where the sense of thirst naturally reduces with age."Article continues belowStay away from alcohol“Alcohol however actually raises your core body temperature, likely contributing to discomfort and chances of a fragmented sleep, so I recommend leaving at least 3-4 hours between your last alcoholic drink and when you go to bed."Keep certain body parts out of the sheets“To cool your body temperature once in bed, one of the simplest things I suggest is to sleep with your wrists, ankles, and neck outside of the covers and use a thin, cotton sheet. This is because the blood vessels in these areas are close to the skin's surface, so they need the exposure to release heat fast."Choose Daily Mirror as a 'Preferred Source' on Google News for quick access to the news you value.‌WeatherNHSMet OfficeHeatwavePublic servicesAlcohol