"Discovering the covert consequences on your slumber: a property expert discloses the influence of your home's type"
In the UK, the summer heatwaves can pose a significant challenge to getting a good night's sleep. According to recent reports, 11% of households experience temperatures so extreme that sleep is compromised. This issue is particularly prevalent in homes with high noise levels, poor ventilation, inadequate lighting, uncomfortable temperatures, and poor air quality.
Homes with noise issues, whether from urban traffic, airplanes, sirens, noisy neighbours, or internal sources such as appliances, pets, or household members, can disrupt sleep by causing micro-arousals and reducing deep sleep phases. This results in fragmented, less restorative sleep.
Poor ventilation and air quality in bedrooms can lead to high CO2 levels, increased humidity, stale air, allergens, and even mold growth. These conditions can cause discomfort, respiratory issues, and poorer subjective and objective sleep quality. Stuffy air can also provoke congestion, headaches, and asthma exacerbations that disrupt sleep.
Harsh, dim, or flickering lighting can strain the eyes and disturb circadian rhythms, making it harder to fall asleep and negatively affecting mood and restfulness. On the other hand, bedrooms that are too warm or too cold interfere with the body’s natural thermoregulation during sleep, impairing deep sleep and recovery phases.
To reduce these impacts and improve sleep quality, several strategies can be employed. Noise reduction can be achieved through the use of sound-absorbing materials such as rugs, carpets, thick curtains, and soft furniture. Soundproof windows or sealing gaps can block external noise, while white noise machines or fans may help mask sudden sounds. Ear plugs can also be used, but safety and ventilation needs should be balanced.
Improving ventilation and air quality involves ensuring good airflow during sleep, ideally with natural ventilation to keep CO2 levels low. Airtight rooms without ventilation should be avoided to prevent humidity and mold. Air purifiers can reduce allergens and particles, and regular inspection and maintenance of heating/cooling systems can prevent circulating dirty air.
Optimizing lighting involves using calm, soft colours and textures in bedroom design and employing adjustable lighting that mimics natural circadian rhythms—bright for tasks, very dim or off during sleep. Flickering or harsh overhead lights should be avoided in favour of indirect, warm ambient lighting.
Maintaining a comfortable temperature involves aiming for a slightly warm environment before sleep but cooler temperatures during sleep to facilitate deeper sleep phases. Adjusting bedding and HVAC settings accordingly can help achieve this.
Over 9.6 million UK households are plagued by poor insulation and inadequate ventilation. When a bedroom is too hot, the body struggles to cool down, resulting in restless nights marked by tossing, turning, and night sweats. On the other hand, when a bedroom is too cold, the body expends extra energy to maintain warmth, leading to shallow, interrupted sleep.
New builds in general are likely to be hotter in summer due to modern building materials and stud walls, which provide less insulation from the heat. The ideal bedroom temperature for a restful sleep is between 16-18°C. Temporary solutions for a cooler bedroom include installing blackout blinds, using fans, and investing in portable air conditioners.
Long-term solutions for heatwave-resistant homes lie in better home insulation and ventilation systems. Cottages and rural homes, though built with thicker walls, can be hard to heat in winter and cool in summer due to limited airflow. A blackout blind aimed at kids' bedrooms can make a difference in a south-facing dormer bedroom.
Victorian and Edwardian terraces can be bitterly cold in winter and overly hot in summer due to single-glazed windows and minimal insulation. Government-backed initiatives to improve insulation, shading, and ventilation need greater awareness and support.
Converted lofts and attic rooms frequently experience extreme temperature swings due to inadequate insulation and poor ventilation. Proper insulation prevents outside heat from penetrating the home, helping rooms to stay cooler for longer.
Amy Lockwood, Sleep Editor and our platform's Certified Expert on Sleep, has spent over 10,000 hours testing sleep products. Amy is particularly interested in breathable bedding for hot sleepers. Both cold and hot temperatures disrupt the circadian rhythm, leaving one tired and less alert the next day.
New build flats with large windows can trap heat during summer months, creating a greenhouse effect. Some flats only have windows on one side of the building, making it extremely difficult to get airflow through the home. A quiet, energy-efficient fan is effective for hot and humid nights. A portable air conditioner can be noisy and consume a lot of energy.
Amy leads a team of testers to ensure product testing encompasses different types of sleepers. The difference between discomfort and danger is narrowing, especially for those with health conditions. It is essential to take proactive steps to improve sleep quality in the face of heatwaves.
- Insulating homes effectively can prevent outside heat from penetrating, helping rooms to stay cooler for longer during summer heatwaves, improving sleep quality.
- For people who live in homes with noise issues, using sound-absorbing materials and white noise machines can help mask disruptive sounds, promoting better sleep.
- In terms of health-and-wellness and lifestyle, maintaining a bedroom temperature between 16-18°C, coupled with proper ventilation, air quality, and lighting, will contribute to a more restorative sleep experience.
