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How To Sleep Better During Summer

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Get Low: Sleep Lower To The Ground

How to sleep better during the summer months | Your Morning

If you have a basement or lower floor to your home, it can be tempting to relocate for a night or two when things get really warm, particularly if there’s a guest bedroom or comfy sofa bed on offer. If your bedroom has consistently high temperatures and you’re able to temporarily move your mattress to a lower floor of your home, it can make a big difference in temperatures.

But even moving your mattress to your floor of the bedroom can make things a bit cooler.

Whose Sleep Is Impacted Most In Summertime

During the summer solstice, the age group with the largest decline in average time asleep compared with annual nightly average was Americans over age 60.

Younger Americans, on the other hand, pushed their wakeup times latest into the morning during Junes summer solstice.

The result is that Americans over 60 got nearly 40 minutes less sleep a night during the June solstice when compared to younger Americans under 30 years old.

Sleep quantity and quality drastically change throughout our lives, says Gottlieb, pointing out that this reduction isnt entirely surprising. Hallmarks of sleep changes in older adults include a reduction in total sleep, increased sleep fragmentation, and an earlier circadian timing.

How Temperature Affects Sleep

As part of a normal sleep cycle, your body temperature will begin to decrease in the early evening. This is tied to circadian rhythm, which regulates your sleep, appetite, mood, and other bodily functions. Circadian rhythm is controlled by a collection of cells in the hypothalamus area of your brain known as the suprachiasmatic nucleus or circadian clock.

During the day, the retinas in your eyes perceive natural light and send a signal to the SCN that you should be awake. This stimulates the production of cortisol, a hormone that makes you feel alert, and also keeps your body temperature at its normal waking level. For most people, normal body temperature during the day is 98.6 degrees Fahrenheit .

When the sun goes down, your eyes will perceive darkness and signal the SCN accordingly. This triggers the release of melatonin, the hormone that induces feelings of tiredness and relaxation. This also causes your core temperature to dip.

Once you go to bed, your body temperature will continue to decrease during the first two stages of your sleep cycle, which consist of non-rapid eye movement sleep. Your temperature will eventually reach its lowest point and maintain this lower level for the remainder of the night. Most people will experience a drop of roughly 2 degrees Fahrenheit while they sleep. Prior to waking, your body temperature will gradually return to its normal level. This helps you to feel refreshed and alert when you get up in the morning.

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Prepare Your Bed For Summer With Breathable Sheets

Your cosy sheets and thick bedding may have served you well through the winter months but now is the time to change up your bedding in time for summer and opt for natural, breathable materials.

‘Pure cotton sheets have sensory benefits and are naturally breathable so they help to regulate your temperature and moisture levels while you sleep, stopping the clammy feeling you can experience with synthetic fibres,’ says Lucy Ackroyd, Head of Design at Christy England.

‘Secondly, high thread count fabrics are smoother against the skin so as well as being much more comfortable you are less likely to feel tangled up or trapped by rougher fabrics that cling, especially to nightwear. Try Percale as opposed to Sateen sheets, as theyre made with a looser weave and are therefore more breathable.’

You should also make sure you have the right duvet for the hotter months. For summer, a lighter tog of 4.5 is perfect, if you like something a little heavier but still breathable try a 10.5 tog.

SeeBedroom design tips to help you sleep better at night

Five Tips For A Good Night Sleep During The Hot Summer Nights

How to sleep better during the summer months

Josh PringleCTV News Ottawa Digital Multi-Skilled Journalist

Summer sleep tips

    OTTAWA — Are you dreaming of a cooler sleep during the hot and humid evenings of summer?

    An Ottawa infant and toddler sleep consultant says yes, the hot weather can impact everyone’s sleep, but there are a few things you can do to help find the right temperature for sleeping.

    “Babies, children, adults – all of us sleep better when it’s cool. Actually, studies show that it’s better to have your room cool for sleeping,” says Erin Junker, owner of the Happy Sleep Company.

    “The optimal temperature of a room for sleeping is 18C to 20C.”

    Temperatures have hovered around 30C during the day and 19C in the evening for the past few nights. Junker says you can take steps during the day to keep the room cool at night.

    “There’s different ways you can do that. I mean if you have that’s great. Even with AC, not everyone’s AC is going to cool the room enough, depending on which room you’re talking about.”

    Erin Junker, owner of The Happy Sleep Company, shares five tips with CTVNewsOttawa.ca to help your child sleep better this summer.

    Avoid direct sunlight in your child’s room

    “All day long, especially depending on what way your child’s room is facing, the sun might be shining directly into your child’s room,” said Junker.

    “So, I know our daughter’s room in my house is south facing, so the sun shines in all day long and then we end up with a really hot room by bed time if we haven’t closed the blinds.”

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    How Many Hours Of Sleep Do Americans Lose In Summertime

    And while a 10-minute reduction in sleep may not sound like much, when you combine it, that deficit means missing out on over an hour of sleep each week during summer.

    In summer, the delta between the sleep we need and the sleep we get widens, says Watson. Warmer temperatures impact on our ability to fall asleep along with increased social activities competing with sleep time are likely additional factors impacting these findings.”

    And unfortunately, Americans are not using those relaxed, warm summer weekends to catch up on sleep.

    Instead, SleepScore Labs found that on Friday and Saturday nights in the summer, Americans averaged nearly 20 minutes less sleep than on summertime weeknights.

    Cotton On To Better Bedding

    Your silky sheets may look fabulous in your boudoir, but theyre definitely not keeping you cool.

    Cotton sheets work wonders for a stuffy sleep in a number of ways. The material has breathable qualities which cool down your skin in the night, whilst additionally absorbing any excess body sweat.

    For optimum freshness on a balmy summer night, light-coloured cotton is the only way to go. White or cream cotton sheets tend to be lighter in weight and dark colours absorb heat which we dont want!

    Egyptian cotton is another factor that should be on your checklist as it is especially breathable.

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    Wear The Right Pajamas

    The debate over whether it’s better to sleep naked or in pajamas when it’s hot outside is still unsettled, with one side arguing less clothing is cooler, and the other saying when you’re naked there’s no fabric to wick away moisture, which makes you hotter. But one thing everyone can agree on is that you can’t be wearing flannel jam-jams to bed in July. Instead, go for a loosely woven cotton, or fabric designed specifically to wick moisture away, like a bamboo-viscose blend.

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    Sleep tips for summer

    Studies have found that capsaicin increases your body temperature. So its probably best to skip spicy food or meals in the run up to bedtime.

    Anything too heavy or rich eaten within three hours of going to bed will also make you uncomfortable in the heat. With another study showing that the resulting acid reflux increases sleep problems.

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    How To Get The Rest You Need

    With increased daylight hours messing with your circadian rhythm, higher temps keeping you awake, and socializing affecting the quality of your sleep, it may feel like youre fighting a losing battle.

    Dont despair! There are ways you can get the rest you need during the longer summer days.

    You can start with the following tips.

    Keep A Thermos By Your Bed

    A thermos isn’t just great for keeping hot drinks hot. It can also keep cold drinks cold. Replace your usual bedside glass of water with a bedside thermos or travel mug of cold water, so if you wake up in the middle of the night you can have a sip of something cool and refreshing, instead of the awful experience of drinking warmish water when you’re half-asleep.

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    A Deep Breathing Exercise To Help You Sleep

    Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

    • Lay down in bed and close your eyes.
    • Put one hand on your chest and the other on your stomach.
    • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
    • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
    • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

    To follow along with a guided deep breathing exercise, .

    How Can I Cool Down Hot Feet At Night

    How to Make Your Bed Cool for Better Sleep During the Hot ...

    There are a couple of ways that you can cool down hot feet at night. You can keep an ice bucket by your bed that you can place your feet in when they get hot or you can freeze socks and wear them on your feet when you sleep. You can also place a fan at the foot of your bed so the breeze hits your feet.

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    Gradually Turn The Lights Down

    Setting the mood for bedtime is an important part of preparing your body and mind for a good nights sleep. One way to do that is by gradually turning down the lights around your home a few hours before bedtime. Light suppresses melatonin secretion, but the pineal gland increases the production of this helpful hormone in the dark.

    Summer Sleep How To Stay On Schedule

    With the beauty of the summer season, there are plenty of things to look forward to. For instance, you get to enjoy the great weather, beach time, and hard-earned vacations. However, one additional thing that might come with summer is difficulty sleeping. You are certainly not alone if you have learned that it is hard

    As an expert in gut and hormone health, and a specialist in reprogramming the subconscious mind, I believe you need to tackle both to be a truly happy, healthy human!!

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    Tip : Keep In Sync With Your Bodys Natural Sleep

    Getting in sync with your bodys natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, youll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

    Try to go to sleep and get up at the same time every day. This helps set your bodys internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you dont toss and turn. If youre getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

    Avoid sleeping ineven on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms youll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

    Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

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    How Can I Get A Better Nights Sleep

    Top Tips On How To Sleep Cool In The Hot Summer Nights

    Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

    Getting a good nights sleep may seem like an impossible goal when youre wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

    Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.

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    How To Make Your Bed Cool For Better Sleep During The Hot Summer Months

    This story originally appeared on RealSimple.com.

    Last week, Parachute, a popular bedding company and the creator of our editors’ favorite bath towels, opened its first New York City storefront. We stopped by to check out the space , and of course, we couldn’t resist the opportunity to talk about all things bedding with the company’s founder, Ariel Kaye. As the weather finally starts to warm up for the season, we turned our attention to easy tricks to build a cooler bed for summer. Here, Kaye shares 5 little swaps to create a summer-ready bedand sleep better all season long.

    Tip : Exercise During The Day

    People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

    • The more vigorously you exercise, the more powerful the sleep benefits. But even light exercisesuch as walking for just 10 minutes a dayimproves sleep quality.
    • It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

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    Take A Warm Shower Or Bath

    Taking a warm shower or bath before bed can lower your core body temperature. While your body temperature will initially rise in the shower, once you get out your body will begin to cool down. On top of that, taking a warm bath or shower can also help you fall asleep faster. However, make sure youre taking a lukewarm shower as opposed to a cold or very hot one. Hot showers can heat up your bathroom and already warm room, while cold showers can have a stimulating effect making it harder for you to fall asleep.

    Reset Your Sleep Cycle Today

    How To Sleep Better In Summer With Wool Bedding

    Achieving a restful sleep and maintaining a consistent sleep pattern is important to stay productive during the day. However, most people find it challenging to get some good nights sleep because their circadian rhythm has been disrupted, especially during the shift in the seasons. For this reason, consulting a sleep doctor can be beneficial as you try to reset your bodys sleep cycle.

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    Tip : Learn Ways To Get Back To Sleep

    Its normal to wake briefly during the night but if youre having trouble falling back asleep, these tips may help:

    Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, Ahhh. Take another breath and repeat.

    Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though its not a replacement for sleep, relaxation can still help rejuvenate your body.

    Switch Up Your Sleeping Position

    Your body temperature has a lot to do with your sleeping position. If you like to sleep on your back or spoon with your partner, it may be time to rethink your sleeping position. Since mattresses tend to absorb body heat, it may be a good idea to sleep on your side. The fewer body parts you have touching the mattress, the better. If you sleep with your partner, try to avoid contact during sleep. You dont want their body heat to transfer to you and vice versa. Sleeping in a starfish position with your arms and legs spread out to the four corners of the bed is also another great position to help you stay cool.

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