Nutritionist tips: How to sleep in hot weather
6 Min read
When the UK gets a summer heatwave, one thing is for certain: our sleep often takes a hit. We’re either simply too warm to drift off or find ourselves rising super early as bright morning sunshine sneaks its way in through our bedroom windows.
Sleep is more than rest. It's when the body does its most important repair work. Much like roadworks, most of the maintenance takes place overnight, in stillness, addressing issues that may not have surfaced but are quietly building underneath.
When this rhythm is interrupted by sleep disturbance, everything from our mood to our concentration can feel off. Research also shows that even short-term sleep loss can alter cortisol rhythms and lower immune resilience.
The good news? There's plenty you can do to support your sleep in warm weather. From creating a peaceful sleep environment to what to drink to support sleep in hot weather, Jo Woodhurst, our Director of Nutrition and Education, shares her favourite ways to support rest during a summer heatwave.
Why hot weather disrupts sleep: Core body temperature and sleep
The window is open, the fan is humming in the background, and you’ve long abandoned the duvet. And yet you still can’t sleep.
On a hot summer's evening, many of us find sleep more elusive. Understanding the biology behind this can change what we reach for to help that much-needed rest come.
As we prepare for sleep, the body’s core temperature naturally begins to cool, helping signal to the brain that it’s time to rest. a subtle shift that we hardly notice, yet it plays a key role in helping us drift off.
After a hot and humid day, that process can take longer, making it harder to cool down and settle comfortably. This is where a cooling ritual can make a meaningful difference.
For those navigating hormonal shifts from the menstrual cycle to pregnancy and menopause, temperature regulation can feel more challenging. That’s because fluctuations in oestrogen and progesterone may cause body temperature to rise a few degrees, making sleeping in the heat that bit harder for many women.
Evening rest rituals for hot weather
When we struggle to sleep in the heat, we look first to our rest rituals. While familiar foundations such as reducing screen time, a caffeine-free drink and creating moments of calm still matter, we prefer to think of a wind-down as not a sudden switch-off but as a gradual transition into rest.
Things that genuinely help us to sleep more comfortably in the warmer weather include:
Keeping the bedroom as cool as possible
Open your windows wide and close your bedroom curtains during the day to keep the sunlight out.
A lukewarm shower
This may feel counterintuitive, but taking this in the hour before bed actually supports a core temperature drop.
Putting True Nightcap on ice
A glass of wine on a warm evening often feels like the perfect way to wind down, but the reality is that alcohol can interfere with the body's ability to sleep deeply.
For an alcohol-free alternative, try our functional mocktail recipes- entirely alcohol-free, these summer evening drinks have been expertly crafted to create a gentle transition from day to evening, without the sleep cost.
To make the Nightcap Negroni, simply fill a glass with ice cubes, pour in your preferred mixer and stir in a sachet or scoop of True Nightcap.
To make the Radiant Spritz, mix a scoop of Radiant Collagyn with water to create a paste. Next, add in some frozen berries and top with tart cherry juice (shown to support sleep by slowing melatonin breakdown) or soda water.
“When it’s too hot to sleep, True Nightcap is a great support - it can be served long with ice & tonic water - and is something I genuinely reach for in a summer heatwave.” Jo Woodhurst, Director of Nutrition and Education at Ancient + Brave.
Nutrition support for warm summer nights
In addition to your evening rituals, your nutrition can make a meaningful difference. Our go-to supplements for supporting sleep in the summer are:
With magnesium working alongside choline and myo-inositol to soothe and support nervous system signalling, this blend was designed with the overnight recovery window in mind and provides key nutrients that support the body’s natural overnight repair processes.
Glycine, one of the amino acids in the formula, has been studied for its role in supporting sleep onset, partly through its effects on thermoregulation. Meanwhile, zinc & vitamin c support repair and overnight recovery, while the fresh ginger-lemon flavour works beautifully with tonic water and creates a delicious, alcohol-free way to round off a summer's day.
If you prefer a capsule sleep support supplement, True Magnesium+ may be a better choice for you. It's crafted with three forms - magnesium bisglycinate, taurate and malate, which are renowned for their calming effects and better utilised by the body and gentler than oxide forms of magnesium.
Our consumer trial found that 91% reported improved sleep after taking True Magnesium+ for four weeks, with 100% reporting a greater sense of calm and relaxation.
* Four-week study of 30 healthy males and females aged 30-60 to evaluate the efficacy of True Magnesium.
Mild dehydration is perhaps the most overlooked contributor to disrupted sleep and early waking. For those who have been active in the heat of the day or who have simply spent a lot of time outdoors, supporting your hydration with an electrolyte powder may not only support sleep but also recovery.
Crafted with electrolytes, which support fluid and mineral balance, it's a great choice for hot nights when we lose hydration through sweat.
We love True Hydration as part of a rise ritual, keeping a carafe of water by our bedside to help replenish fluids after a restless night.
Four pillars of recovery following lost sleep
If, despite your best efforts, you still struggle to sleep in the heat, it needn’t derail the next day. The good news is that one poor night's sleep does not need to define the day that follows.
For us, recovery begins with our rise rituals. Small choices made in the first hour of the day can make a meaningful difference to our day.
We return to our pillars: mindfulness, movement, nourishment and morning sunlight.
Here are some of our favourite sleep recovery techniques that you may like to try.
Let the light in
Open the curtains and take a moment to bask in the glow of the new day. Morning sunlight helps reinforce your circadian rhythm, supporting alertness during the day and helping your body prepare for sleep that evening.
Stretch
Gentle morning movement from yoga to a simple stroll around the block can help lift tiredness and shake the heaviness that follows a disrupted night's sleep. If this feels challenging, remember it doesn’t need to be intense - any gentle movement can encourage circulation and support a greater sense of energy and clarity for the day ahead. Think of it as an invitation to reconnect with your mind and body before the demands of the day begin.
Feed your mind
It's not easy to break the habit of reaching for your phone first thing. Try reaching for a book, doing a brain-teaser puzzle or jotting down your thoughts and see if it sets your mind up for a sharper day ahead. If you're feeling foggy and mentally sluggish, prioritising hydration, movement and a protein-rich breakfast can help. Some people also enjoy adding True Creatine+ or True MCT Oil to their morning coffee or smoothie.
Nourish your body
After a night of broken sleep, breakfast becomes even more important. Prioritising protein can help create a more balanced start of the day and support sustained energy throughout your morning. Try eggs on toast, protein pancakes or add a scoop of Brave Ancestral Protein powder to your smoothie. If you’re in a rush, protein ball snack bites can offer a practical option when you’re on the go.
