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How To Sleep Better In Summer

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Take A Warm Shower Or Bath

How to sleep better during the summer months | Your Morning

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.

Set An Ideal Room Temperature

One of the biggest factors that interfere with getting enough sleep in the summer is overheating because of the higher temperatures. Warm temperatures can even be prevalent throughout the night and may leave you feeling hot and sticky as youre trying to sleep. According to Sleep.org, its generally best to set the thermostat to between 60 and 67 degrees Fahrenheit for optimal sleep. Setting the thermostats temperature within this range will make it easier for your body to lower its own temperature naturally so that you can fall asleep. You can also use a cooling gel mattress, but more on that later.

Tips To Get Quality Sleep During Your Summer Vacation

Whether youre headed to the beach, visiting family or even taking that bucket-list vacation many of us will be hitting the road this summer. In fact, according to a survey from AAA, 35% of Americans plan to take a summer road trip. Thats a lot of people sleeping in beds other than their own.

Regardless of whether you are traveling for pleasure or business this summer, spending a night away from home can wreck a good nights sleep. Youve probably experienced it yourself: events and activities that altered your normal bedtime routine unfamiliar places, noises or smells that left you tossing and turning, waiting to drift off that next-day, groggy feeling you thought was just jet lag. It all adds up to make traveling feel downright tiresome.

Blame your brain.

Theres a biological reason why many of us find it difficult to get a good nights sleep while away from home, regardless of how comfortable the accommodations may be.

According to the National Center for Biotechnology Information, there is a sleep disorder called the first-night effect.

But dont let that keep you up at night! The good news is that this phenomenon seems to diminish when we spend a second night in the same space, hence the first-night effect moniker.

What can you do?

For more advice on improving your sleep while traveling, watch these tips from our resident sleep expert, Lissa Coffey.

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Keep Your Kids Active To Tire Them Out

Summertime means around the clock stimuli for kids! From the running, jumping, swimming, the glare of the sun, and the endless pool time fun, those little minds and bodies will be worn out, which makes for the perfect storm at bedtime. The more tired they are, the easier it will be for them to fall and stay asleep at night. With that said, since summer nights are longer, the lights in your home may stay on later. Use TrueDark Kids Eyewear later in the evenings to help calm your children even after full days of summer activities.

Tip #: Create Cooling Cross

Tips to Sleep Better on Hot Summer Nights

And while were talking about fans, you can also keep yourself cool all night long by setting up multiple fans across from each other, all around your bedroom. Start by making sure that at least one is across from an open window, ensuring that the breeze thats coming in is nice and refreshing, and then keep going with the flow, setting up several more fans to create an ever-present cross-breeze cooling effect.

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Switch Up Your Hot Water Bottle

Sometimes when youre cold, you might bring your hot water bottle to bed with you. Well, now you can use your traditional hot water bottle but instead of filling it with hot water, fill it with cold water.

Then, leave it in the freezer during the day. At night, bring out the bottle and sneak it in between your sheets to keep yourself cool.

Takeaway on Sleeping Better in Summer

Staying comfortable is key to a better sleep during the summer months. Change your sheets to more breathable ones, get an AC unit, and try the other suggestions above. With a deep sleep comes a more restful morning.

Get The Right Type Of Mattress And Bedding

The mattress and bedding that you use may interfere with your sleep during the summer by causing you to overheat. The right gel memory foam mattress can help you sleep better thanks to its materials that are designed to feel cool and soothing on the body while sleeping. Another option, Egyptian cotton and bamboo bed sheets are known to prevent overheating and keep the body dry with their moisture-wicking capabilities. There are even pillows with breathable materials that are designed specifically to make sleeping more comfortable throughout the summer season.

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Dont Exercise Too Close To Bedtime:

Moderate exercise during the day will help you sleep better at night because it expends energy and makes you feel exhausted. Exercising too close to bedtime, on the other hand, can cause your body temperature to rise. It may be more challenging to fall asleep at your preferred hour as a result of this.

Help Your Body Lower Its Temperature

How To Have PERFECT Sleep This Summer | Biohacking

For the body to sleep, its temperature needs to be lowera challenge when the outside temperature works against the bodys own process to achieve a lower temp. To help it along, try the following:

#1: Close all windows and curtains during the day to keep direct sunlight from heating things up.#2: Open the windows at the end of the day to get some airflow.#3: Shower with cool water before sleeping, and dont dry off completely exposing damp skin to the air helps with cooling.#4: Sleep under a light blanket.#5: Use textiles such as cotton, linen, or silk for blankets and pajamas and avoid polyester.#6: Turn on a fan, which takes less energy than an air conditioner.#7: Put cold water in a hot-water bottle. You can cool it in the fridge during the days and bring it to bed with you at night.

Also Check: Fitbit Flex Track Sleep

Encourage Safety In The Sun During The Day For Better Sleep At Night

On the one hand, sun exposure can help regulate sleep but on the other hand, overexposure to sunlight can have negative impacts on sleep. One way to protect your kids from harmful UV rays is to have them use sunblock with at least 50 SPF. Wearing hats or other clothing thats rated with at least a UPF 30 rating may also help. However, be sure to avoid wearing cotton tee shirt while swimming because a wet tee shirt actually decreases UPF and can make sunburns worse.

In addition to sun protection, its important that your kids stay hydrated. If you dont get enough water, this could have adverse impacts on sleep quality, such as muscle cramps. A glass of water at bedtime is a must after a long day in the sun, but make sure you and your kids are drinking water all day long, too!

Remember: children are not robots, and they are not going to fall asleep on command! Give them the best possible tools and sleep environment so that they are empowered put themselves to sleep. As long as they are in their rooms, are quiet and can get up in the morning without upset, they will be fine. Make sleep a priority for everyone in your family and enjoy a wonderful summer!

Avoid Partying Too Much

The summer is the time to celebrate, but doing too much of it can make getting enough sleep more difficult. By attending a lot of social activities and other summertime events that last late into the night, you could be interfering with your bodys internal clock if youre normally used to going to bed earlier. This may result in disjointed sleep patterns since your body might be confused as to when you should sleep and when you should remain awake. The occasional late-night celebration shouldnt be too worrisome, but dont make partying a habit if you want to get enough sleep throughout the summer.

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Sleep Tips For The Summer

Long days, busy social schedules and humid, hot weather make summer a difficult season to get a good nights sleep. Short-term insomnia due to environmental causes is fairly common this time of year. Theres no reason to concede your sleep and lean on caffeine when you can adjust your environment and your behavior to be more sleep friendly. Follow these tips and you the summer wont disrupt your sleep:

Limit your nighttime exposure to sunlight

The extended hours of summer can be a double edged sword. On one hand, the sunlight improves your mood and eliminates the symptoms of SAD . Those same rays of sunshine delay your bodys production of melatonin, making it more difficult to fall asleep. In some regions, it can be stay light outside until past 10 p.m. Thats just too late for the many people with early morning schedules.

You can trick your body into thinking its time to sleep by limiting your exposure to sunlight. Draw the shades and keep a regular indoor evening routine beginning two hours before bedtime. If you have to leave your home, wear sunglasses so that you dont get a boost in alertness from the sunlight.

Make your environment ideal for sleep

A dark, cool and comfortable bedroom can be a boon for getting great sleep. A sweltering and bright sleep environment on the other hand

Swap out your bedding materials and your pajamas during the summer to keep yourself cool at night. Light linens are more breathable and will make you sweat less than flannels.

Proven Tips To Sleep Better At Night

How to Sleep Better this Summer

A good nights sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (

10 ).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep .

If you want to optimize your health or lose weight, getting a good nights sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

14 ).

It affects your brain, body, and hormones, helping you stay awake and telling your body when its time to sleep .

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration .

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% .

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% .

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or if this is not practical invest in an artificial bright light device or bulbs.

22 ).

33 ).

Also Check: How To Sleep Better With Allergies

Tip #1: Stay Low To Keep Cool

Weve all heard that warm air rises, so why not put this knowledge to work for you when youre trying to sleep better during the dog days of summer? Keep your bed, cot, or hammock as low to the ground as possible or if you live in a multi-floor dwelling, move it to the ground level to stay under that accumulated hot air, and revel in the cooling effects of staying low.

Relax And Clear Your Mind In The Evening

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (

122 ).

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night .

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% .

Although daily exercise is key for a good nights sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it clearly depends on the individual (

128 ).

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, its wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 12 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY

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How Can I Get A Better Nights Sleep

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.

Choose The Right Bedding

SUMMER NIGHT ROUTINE: *6 tips & tricks* to OPTIMIZE your SLEEP

Being too hot in bed is almost guaranteed to keep you up at night and is there anything worse than waking up drenched in sweat because you piled on too many covers and clothes? A better tomorrow starts tonight, so its extra important to get your bedding dialed in. This can really help as you work to find out how to sleep better in summer.

Consider this permission to do a little retail therapy if your budget permits. Just as you have different clothes to keep you comfortable in winter and summer, you should also have different bedding. As we recently shared, upgrading your linens is one of the 11 things to try to get a good nights sleep.

In summer, swap your thick duvet for a light coverlet, and pack the cozy flannel sheets away until the Winter Solstice. Reach for lightweight cotton sheets or a stay-cool, high-tech fabric like these cooling sheets that earned the Good Housekeeping nod of approval.

If your mattress is made of memory foam, that marshmallow-y comfort can run hot. Consider adding a cooling mattress pad or skipping all but a top sheet.

Also Check: How To Win Sleep Apnea Va Claim

Cool Off Your Curtains

While this may sound like a fun phrase like chill out, it is actually an older technique that involves lightly misting your curtains with a spray bottle and leaving your windows open. This allows the evening air to cool further, making a soothing draft that could lower your bedroom significantly. Since the Victorian era, this has been around and is still a better version of your wall-mounted air conditioner.

Be Intentional About Sunlight Exposure

Our circadian rhythm , or internal body clock, is heavily impacted by light exposure. Sunlight makes us more alert and suppresses the production of melatonin , a hormone that makes us sleepy. For this reason, being intentional about when you receive sunlight exposure can help you shape when you feel tired and want to sleep.

In the summer months, the Northern Hemisphere experiences extended hours of daylight. The summer solstice is the longest day of the year, or the day with the most hours of sunlight. As a result, many people find that the sun begins shining earlier in the summer than they would like to wake up.

To keep sunlight from waking you up earlier than you’d like during summertime, consider investing in blackout curtains. Blackout curtains help block outside light. Alternatively, an eye mask can block out unwanted light exposure as the sun rises.

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Tip #2: Invest In The Miracle Of Gel

Of course, one of the best ways to make sure that you sleep better during the summer is by focusing on the source of your sweaty tossing and turning your heat-inducing innerspring, pillow-top mattress. Ditch your old bed and invest in a highly-rated memory foam mattress to experience the miraculous cooling of Lulls gel-infused memory foam that allows for even weight distribution and your coolest nights rest yet. Pro tip: Really cash in on the cooling power of memory foam by picking up a pillow made of the miracle material to go with your brand-new heat-reducing mattress.

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