Struggling to sleep through hot, sticky nights? You’re not alone. Heatwaves make restful sleep difficult, but with the right approach, you can reclaim your nights. Here are five natural ways to sleep better during a heatwave and support your energy levels.
1. Create a Cool Sleeping Environment
Temperature plays a huge role in sleep quality. According to the NHS, the ideal bedroom temperature sits around 18°C to aid sleep. During a heatwave, though air conditioning is an effective way to cool your room down, there are other creative ways to keep your sleeping environment cool without relying solely on this. For example, keeping curtains drawn during the day helps to block out sunlight and heat. Additionally, using cotton bedding can encourage airflow and moisture wicking. Simple and easy tips like this are great to know in order to avoid sleepless summer nights and master the art of sleepmaxxing.
2. Support Your Sleep Cycle with Magnesium
Magnesium is often hailed as a natural sleep aid, known for its ability to relax muscles and calm the nervous system. Research indicates that magnesium supplementation can improve sleep quality, and can be useful in managing sleeping disorders.
There are multiple ways to get your intake of magnesium:
Topical Support
Napiers Magnesium Muscle & Sleep Cream offers a powerful and natural solution. This deeply absorbing cream delivers elemental magnesium directly through the skin, bypassing the digestive system for targeted results. It is also perfect for easing muscular tension and promoting relaxation before bed – perfect for anyone focused on sleepmaxxing.
Made with ultra-pure Zechstein magnesium chloride, each 5ml usage provides 60mg of elemental magnesium. This formulation is enriched with peach kernel oil, shea butter, and cocoa butter, offering moisturising benefits while the gentle scents of lavender and ylang ylang help you unwind.
Whether used as part of your bedtime moisturising ritual or post-workout recovery routine, this cream is a beautifully effective way to ease tension and promote deeper, more restorative sleep.
Internal Support
Magnesium capsules provide a simple and effective way to boost your magnesium intake, helping to regulate your sleep-wake cycle from within. One stand-out option is Napiers Sea Pure Magnesium, a convenient and effective supplement made from highly absorbable bioactive marine magnesium, harvested from the pristine waters of the Irish Sea.
This high-strength formula not only delivers essential magnesium but also includes a natural spectrum of trace minerals that enhance absorption and utilisation in the body. As magnesium is required for the functioning of over 300 enzymes, it plays a critical role in supporting physical recovery, energy metabolism, and overall wellness – all of which contribute to more restful sleep and better resilience during stressful heatwaves.
Whether you prefer topical application, oral supplementation, or both – magnesium remains one of the most effective natural allies in your fight against heatwave-induced sleeplessness.
To explore more information on Napiers' magnesium collection, click here.
3. Herbal Support
Heatwaves can disrupt the body’s ability to wind down. Herbs can be powerful tools in promoting relaxation during hot and bothersome days. Drinking a soothing herbal tea an hour before bed can ease the transition into sleep.
Try Napiers Sweet Sleeps Tea, which is formulated by herbalists to support a restful night's sleep. This tea includes passionflower and valerian root, which are both well-known herbs for promoting a blissful sleep.
Using herbs in the form of essential oils, such as in a pillow spray or room mist, can also help support relaxation and improve sleep quality. For example, Napiers Sleep Spray is a brilliant option, including lavender essential oil, which has been traditionally been used in supporting anxiety, insomnia and restlessness.
Combining herbal remedies with a regular wind-down routine may also help anchor the body’s natural rhythm. Dim the lights, switch off devices, and try meditation or gentle stretching.
4. Replenish Cellular Energy with CoQ10
Hot weather can leave you feeling physically and mentally drained. This fatigue can disrupt circadian rhythms and leave you tossing and turning at night. Coenzyme Q10 (CoQ10) is a vital compound that supports cellular energy production, especially in organs with high energy needs like the heart, brain, and muscles. Supplementing CoQ10 can help your body maintain balance and recover from stress, which is particularly valuable during heatwaves.
Restore your natural energy with Napiers Japanese Energy: a high-strength and bioavailable form of Japanese-made COQ10 ubiquinol. Each capsule contains 100mg of highly absorbent ubiquinol, the active, ready-to-use form of COQ10, which is equivalent to what you'd find in around 330g of beef liver or 1kg of oily fish. By nourishing your cells' mitochondria, it helps restore your body's natural vitality. We recommend taking in the morning to help prevent the afternoon slump.
5. Rethink Late-Night Eating & Drinking
What you consume before bed impacts your ability to sleep soundly. In the summer, it’s tempting to enjoy cold treats or fizzy drinks, but sugar, caffeine, and alcohol can all interfere with your sleep cycle. Heavy meals late at night also increase your core temperature, making it harder to fall asleep. Practicing mindful evening habits is a core element of sleepmaxxing.
Instead, opt for:
- Hydrating foods like cucumber, watermelon, and lettuce
- Light evening meals that are easy to digest
- Herbal teas such as lemon balm or chamomile
Frequently Asked Questions
What is the best, natural way to sleep in hot weather?
Keeping your room cool and establishing a calming evening routine are some of the most effective natural strategies to sleep better during a heatwave.
Can CoQ10 keep me awake at night?
No. While CoQ10 supports energy production during the day, it does not act as a stimulant. Instead, it helps the body maintain balance and recover from fatigue, which can improve sleep over time.
Does magnesium really help with sleep?
Yes. Magnesium supports relaxation, reduces muscle tension, and plays a role in the body’s melatonin regulation – all of which contribute to deeper, uninterrupted sleep.
What herbs help support sleep?
Some great herbs that help promote sleep are valerian root, chamomile, lavender, lemon balm and passion flower.
With a few natural tweaks, and a little help from Napiers, you can rest easy, even during the hottest nights.
