If you have trouble sleeping, summertime might just be making it worse.
A lot of people find that the warmer months of the year are the hardest times to sleep.
It doesn’t have to be that way though.
Summertime sleeplessness can be caused by several factors. Fortunately, there are simple fixes that can have you sleeping well throughout of the warner months.
Best Summer Sleep Tips
Below are the three main reasons you might not be able to sleep well in Summer, along with some simple solutions that you can try.
1. Circadian Rhythm
Your circadian rhythm is what signals your brain when it is time to wake up and when it is time to sleep, otherwise called your sleep/wake cycle. This cycle is controlled by the hormone melatonin, which is controlled by the amount of light you receive.
But sometimes, the longer hours of daylight can confuse your circadian rhythm and throw it off balance.
Meaning, because it’s still light out, your brain doesn’t get the message that it’s time to sleep, which can throw off your internal clock.
There are a couple of solutions for this including investing in some blackout drapes, or purchasing a sleep mask. Close the curtains as you start your sleep routine, and keep one light, preferably a soft lamp, on as you get ready for bed.
You should also turn off all electronics, as the blue light in the screens will make you more alert.
Make sure you get sun in the morning though! Not only will it help wake you up, studies show it can help reset your circadian rhythm and even boost your mood!
If you are still having trouble adjusting your circadian rhythm, try a melatonin supplement like Utzy’s Micro Melatonin!
2. Overheated Bedrooms
We humans sleep best in a cool environment, so summer heat can make for a restless night. In fact, studies show that sleeping in a hot, humid room can interrupt your REM cycle.
The ideal sleeping temperature for your room is around 65 degrees, which can be hard to reach in summer.
There are a few options that aren’t just blasting the AC all night!
A few things that can help are:
Good quality bedding made from cotton or linen can really help you sleep better because they breathe, meaning your sweat can evaporate, keeping you much cooler.
The same goes for your pajamas. Choose light, natural fibers to make sure you don’t overheat.
It’s a bit obvious, but keep your air circulating! Plus, the better the air quality in room, the better your sleep.
For other ways to improve your air, try plants! Check out these 7 plants that can absorb toxins and boost oxygen.
Keeping a dehumidifier in your room can help you sleep better. Less moisture in the air makes it easier for your AC to cool the air in your house.
A dehumidifier can also improve your air quality by lessening dust mites and pollen.
3. Changes in Routine
During summer, we often go to bed much later than usual. Between staying up because it’s still light and staying out because it’s still warm, we can end up pushing our normal bedtimes out by hours.
This will completely throw off our sleep schedule. This can also mean that we are eating and drinking later in the day, both of which can keep us up at night as well.
Create a sleep schedule and stick to it! Most people need 7-8 hours of sleep every night, so figure out what time you should be going to sleep and base your routine around it.
Have a set time every night that you begin your evening routine so you can establish your ideal bedtime.
If you want to know more on how to create a nighttime routine, check out our article on How To Create Your Nighttime Routine.
As you can see, most summer sleep problems can be traced back to three issues, too much light, overheated rooms, and late nights.
Once you have addressed these issues, you should find yourself sleeping easy!