Britons are being urged to prepare for one of the hottest May bank holidays on record, with temperatures forecast to soar past 30 degrees across parts of the UK this weekend.
Forecasters say the unusual heat could make the country hotter than popular Mediterranean destinations, prompting health alerts and warnings about disrupted sleep.
As millions plan BBQs, garden parties and staycations over the long weekend, sleep and wellbeing experts are encouraging households to take simple steps to stay cool indoors and avoid sleepless nights during the heatwave.
According to guidance from sleep experts at MattressNextDay.co.uk, hot and humid nights can significantly affect sleep quality, leaving people feeling tired, irritable, and dehydrated the next day. Their sleep specialists have shared practical advice to help the nation rest easier during the unusually warm spell.
The Met Office is predicting temperatures could reach as high as 32 degrees in parts of southern England over the bank holiday period, potentially breaking long-standing May records.
With many UK homes built to retain heat rather than release it, Sleep expert Martin Seeley, CEO of Mattress Next Day, says preparation is key.
“One of the simplest but most effective ways to keep bedrooms cool is to close curtains and blinds throughout the day. Blocking direct sunlight can stop rooms from turning into “greenhouses” by the evening. Keeping windows slightly open during cooler periods can also help improve airflow without trapping heat indoors.
“Hydration is also essential. Sleep experts recommend drinking plenty of water throughout the day to support the body’s natural cooling systems and avoid dehydration, which can interfere with restful sleep. However, they advise avoiding large amounts of water immediately before bed to reduce nighttime wake-ups.
Hot and humid nights can significantly affect sleep quality
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“Another common mistake during hot weather is daytime napping. While heat can leave people feeling lethargic, experts warn that long afternoon naps can make it harder to fall asleep later in the evening, particularly when temperatures remain high overnight.
“Choosing the right bedding can also make a major difference. Breathable cotton or linen sheets are recommended over heavy duvets or synthetic fabrics, which tend to trap heat. Some sleep specialists even suggest swapping a duvet entirely for a lightweight sheet during heatwaves.
“Cooling tricks are also growing in popularity online, including placing pillowcases in the freezer for a few minutes before bedtime or positioning a bowl of ice in front of a fan to circulate cooler air around the room.”
Experts are additionally encouraging people to rethink their evening routines. Reducing screen time, taking a lukewarm shower before bed, and switching to softer lighting in the evening can all help signal to the body that it is time to wind down, even during muggy conditions.
One of the simplest but most effective ways to keep bedrooms cool is to close curtains and blinds throughout the day
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The hot weather is expected to coincide with one of the busiest travel weekends of the year, with millions of journeys planned across the UK. Authorities are reminding people to carry water, wear sunscreen, and avoid overexertion during the hottest parts of the day.
Health officials have already issued alerts for vulnerable groups including older adults, young children, and people with existing health conditions as temperatures continue to rise.
While many will welcome the sunshine after a cooler start to spring, experts say staying comfortable overnight will be crucial to enjoying the bank holiday safely and making the most of the summer-like conditions.