Hot weather can affect more than physical comfort. It can also affect sleep, mood, concentration and how able we feel to cope day to day. If you are experiencing anxiety, low mood, stress or panic symptoms, or if you are living with a long-term physical health condition, higher temperatures can sometimes make things feel harder. The good news is that simple steps to keep cool can make a real difference.
Hot weather can affect more than physical comfort. It can influence how we sleep, how much energy we have, how well we concentrate and how able we feel to cope day to day.
If you are experiencing anxiety, low mood, stress or panic symptoms, or if you are living with a long-term physical health condition, higher temperatures can sometimes make things feel harder. Feeling physically uncomfortable, sleeping badly or becoming dehydrated can all make it more difficult to feel settled, think clearly and manage emotions.
Hot weather can also make some existing health problems harder to manage. This may include persistent pain, fatigue, breathing difficulties, heart conditions, diabetes, neurological conditions or other ongoing physical health problems. When physical symptoms become harder to manage, it is understandable that emotional wellbeing can be affected too.
Why hot weather can feel harder when you are already struggling
When it is very hot, many people notice that they feel more irritable, tired, emotionally stretched or less able to concentrate than usual. For some, anxiety feels worse. For others, the biggest difficulty is sleep.
Hot weather can also disrupt the routines that usually help us stay well. You may find it harder to get outside, exercise comfortably, focus on work or maintain the kind of structure that normally helps you cope. If you are living with pain, fatigue, limited mobility or another long-term health condition, this can feel even more noticeable.
Often, it is not one thing on its own, but several smaller challenges that build up over the course of a hot day or after a few nights of poor sleep.
Simple ways to stay cooler and cope better
A good starting point is to reduce the overall strain that heat puts on your body.
Helpful steps may include:
- drinking fluids regularly throughout the day
- keeping curtains or blinds closed in rooms that get direct sunlight
- opening windows later in the evening when the air outside is cooler
- wearing loose, light clothing
- avoiding the hottest part of the day where possible
- slowing down and doing less when temperatures are at their highest
- using cooler spaces in the home if one room feels more manageable than another
If you have pets, remember that they can also struggle in hot weather. Try to walk dogs during the cooler parts of the day, make sure they have access to fresh water and shade, and check that pavements are not too hot for their paws.
You do not need to do everything perfectly. Even a few small changes can help your body work less hard, which can make it easier to feel calmer and more comfortable.
It may also help to go a little easier on caffeine and alcohol in very hot weather, especially if they tend to affect your sleep, hydration or anxiety.
Sleep can suffer in hot weather
Sleep is often one of the first things to be affected when temperatures rise. Once sleep is disrupted, everything else can feel more difficult.
If possible, try to keep your bedroom cool during the day and make bedtime feel as comfortable as you can.
Some practical ideas include:
- closing blinds or curtains in the bedroom during the day
- using lighter bedding or a sheet instead of a duvet
- having a cool shower before bed
- keeping a glass or bottle of water nearby
- using a fan if the room temperature is below 35°C
- sleeping in the coolest room in the home, if possible
Some people find it helpful to place a cool pack, wrapped in a cloth, on the upper chest or neck for a short time before bed. The main aim is to help the body cool down and feel more comfortable. There is some evidence that cooling these areas may support the parasympathetic nervous system, which helps the body settle and relax. If you try this, avoid placing ice directly on the skin and stop if it feels uncomfortable.
If sleep is becoming harder, a simple wind-down routine before bed may also help. This might mean dimming the lights, putting screens away for a while and doing something calming before trying to sleep.
Looking after your mental health in the heat
When we feel physically uncomfortable, we often have less capacity to cope with everyday stresses. Things that would usually feel manageable can sometimes feel much more overwhelming.
It may help to:
- simplify your day where you can
- do less during the hottest hours
- take breaks in a cooler or shaded space
- choose gentle rather than demanding activities
- keep expectations realistic if sleep has been poor
- focus on small things that help you feel grounded, such as having a cold drink, washing your face or sitting quietly somewhere cooler
Sometimes the most helpful thing is not trying to push through, but recognising that your body and mind may both need a little more care in hot weather.
If you live with a long-term physical health condition
Hot weather can be harder to manage if you live with a long-term condition. Your symptoms may flare, your energy may drop, your sleep may worsen, or your usual routine may become more difficult to maintain.
Living with a long-term physical health condition can also have an emotional impact. That may become more noticeable when the weather is hot, and your body is working harder to stay comfortable. Looking after your mental wellbeing can be an important part of living with a long-term condition, particularly during periods of extreme weather.
If you take regular medication or know that heat tends to affect your condition, it may be worth planning ahead where you can.
It can help to:
- keep cool where possible
- stay hydrated
- rest before you become overtired
- avoid pushing through symptoms in the heat
- check with a pharmacist, GP or another clinician if you are unsure whether heat or dehydration could affect your medication or condition
When to get medical help
Hot weather can sometimes lead to heat exhaustion or, more seriously, heatstroke. It is important to know the signs.
Seek medical advice if symptoms are becoming difficult to manage, especially if you have a long-term condition or take regular medication.
Urgent help is needed if someone becomes confused, loses consciousness or shows signs of heatstroke.
Getting the right support
Looking after yourself in hot weather is about more than avoiding sunburn or drinking more water. It is also about protecting your sleep, your energy, your routine and your ability to cope.
If hot weather is making anxiety, low mood, sleep or the emotional impact of living with a long-term condition harder to manage, support may help. At City and Hackney Talking Therapies, our long-term conditions pathway supports people with anxiety or low mood linked to living with a physical health condition. We can help you understand the relationship between your physical health and emotional wellbeing, and find practical, evidence-based ways to cope.
Helpful NHS resource
For more advice on staying safe in hot weather, visit the NHS page Heatwave: how to cope in hot weather.
