Heatwave disrupts sleep but experts offer three ways to rest

With nighttime temperatures set to exceed 20°C this week, Danes face restless nights—but sleep expert Michael Rasmussen says small adjustments can help.

The ideal bedroom temperature is around 18°C, he explains, as it allows the body’s core temperature to drop. When it’s warmer, the body works harder, dilating blood vessels and increasing sweat, which disrupts sleep for many.

To improve rest, Rasmussen advises keeping heat out of the bedroom: close curtains and windows during the day, then ventilate for 30 minutes before bedtime. Avoid cold showers, as they trigger stress, but a warm bath an hour before sleep can help by raising and then lowering body temperature, inducing drowsiness. Opt for breathable bedding materials like linen, silk, or cotton to manage excess heat.

If frustration sets in after tossing and turning, he recommends briefly leaving the bed to calm the nervous system—stepping onto a balcony, stargazing, or listening to music. Sleep is an automatic process, he notes, and forcing it only increases tension.

For those who still struggle, Rasmussen stresses that occasional poor sleep is not harmful. Sleep is flexible, and the body’s circadian rhythm will compensate. Avoid napping or altering sleep schedules to make up for lost rest; maintaining structure ensures better sleep the following night.