More than two-thirds of Britons say hot summer weather has disrupted their sleep, according to new research that also points to wider changes in eating and exercise habits during periods of high temperatures.
A survey commissioned by active nutrition brand Bulk found that 68% of people in Britain reported feeling tired after struggling to sleep during this summer’s heatwaves. The findings come as the UK approaches autumn, when cooler temperatures and changing daylight hours may provide an opportunity for households to restore more consistent sleep routines.
The research was conducted by Opinium among 2,000 people on 15 August 2026.
Heatwaves Disrupt Sleep, Diet and Fitness Habits Across Britain
The survey suggests that prolonged warm weather has affected more than nighttime rest. Some 56% of respondents said the heatwave had changed the types of food they eat, while nearly half reported eating less healthily.
A further 56% said high temperatures had disrupted their normal fitness routine, highlighting the broader effect that sustained summer heat can have on everyday health and lifestyle habits.
Sleep patterns were particularly affected. According to the findings, 59% of Britons have been waking earlier because of the heat. Meanwhile, 35% said they were unable to sleep with their windows open during hot weather because of outside noise.
The results indicate that people attempting to cool their bedrooms can face a trade-off between ventilation and noise, particularly in busy residential and urban areas.
Longer Summer Days Can Disrupt the Body’s Internal Clock
Rowan Cooke, Associate Director of Innovation at Bulk.com, said longer days, lighter evenings and changes to social habits can make it harder for people to maintain regular sleep schedules.
“With warmer weather, buzzing social lives, and drinking and eating late, we can confuse our bodies’ internal clocks. So if you’re feeling like you’ve slept less during the last few months, chances are you have.
“We are here to put your routine back on track. Strategies such as reducing blue light before sleep and improving your diet can all help prevent nighttime wakefulness and calm your nervous system. Even implementing supplements such as magnesium and tryptophan can increase your chance of falling to sleep faster and enjoying better quality of rest.”
With autumn approaching, Bulk recommends using the seasonal transition as an opportunity to establish more consistent routines around exercise, diet and bedtime.
Exercise and Diet Can Support a Return to Regular Sleep
Re-establish a Consistent Fitness Routine
Regular daytime exercise can help reinforce the body’s sleep-wake cycle by supporting its circadian rhythm. Physical activity can also help reduce stress and provide a clearer distinction between active daytime hours and periods of rest.
Returning gradually to a normal exercise schedule after disruption during hot weather may therefore help people establish more predictable sleeping patterns.
Review Evening Food and Drink Habits
Bulk also recommends paying closer attention to diet. Foods rich in fibre, including fruit and vegetables, are associated with better sleep quality, while diets containing high levels of saturated fat and added sugars may be linked with poorer sleep.
Limiting caffeine and alcohol close to bedtime can also help avoid additional disruption to the body’s natural wind-down process.
Supplements and Reduced Screen Exposure Among Suggested Measures
Bulk suggests people may consider supplements such as magnesium and tryptophan as part of their sleep routine. Tryptophan is an essential amino acid used by the body in processes that produce serotonin and melatonin, which are involved in mood and sleep regulation.
Magnesium, meanwhile, is an essential mineral naturally found in foods including nuts, seeds, leafy green vegetables and bananas.
People considering supplements should follow product guidance and seek appropriate professional advice where necessary, particularly if they have existing health conditions or take medication.
Reduce Blue Light Before Going to Bed
Another recommended step is reducing exposure to blue light during the evening. Light from phones and other screens can send signals associated with daytime to the body’s internal clock and interfere with natural melatonin production.
Using device-based blue-light filters and reducing screen time before bed may help create a clearer transition between daytime activity and sleep.
Calmer Evening Routines Could Help Reset Sleep Patterns
Establishing a consistent routine during the final 30 to 60 minutes before bedtime is another approach suggested by Bulk. Activities such as meditation, stretching, skincare or preparing a to-do list for the following day can create regular signals that the day is ending.
As temperatures begin to ease and autumn approaches, the survey suggests many Britons will be looking to rebuild routines disrupted by the summer heat. Consistent exercise, healthier eating habits and a more structured evening schedule could provide practical starting points for restoring regular sleep after months of unusually difficult nights.
George Orwell is a writer and contributor covering politics, society, culture, and current affairs. His work focuses on providing clear analysis and thoughtful commentary on the issues shaping modern Britain and the wider world, helping readers better understand complex topics.
