Can't get a good night's rest during summer? 5 professional suggestions to conquer allergies, heatwaves, and extended daylight hours.
Summertime isn't just about fun in the sun and sandy beaches. It can also bring sleepless nights due to the heat and other factors. However, with some expert advice, you can conquer summer sleep disruptions and wake up refreshed every morning. Here's what our sleep experts recommend for a blissful night's rest during the hot summer months:
5 Savvy Tips for a Better Summer Snooze
1. Swap Your Heavy Bedding for Breathable Options
Avoid bedding that traps heat and obstructs airflow during the summer. Instead, opt for lightweight materials that promote breathability and prevent overheating. Dr. Leah Kaylor, a clinical psychologist specializing in sleep and trauma, explains, "Heat-trapping materials cause restlessness, frequent awakenings, and lower sleep efficiency."
Selecting Cooling Bedding:
- Organic Fabrics: Pick bedding made from organic fabrics like cotton, bamboo, or linen, which have natural breathability properties.
- Cooling Technologies: Look for bedding with specialized cooling tech like gel-infused foams, copper-infused membranes, or phase change materials (PCM). These materials help regulate body temperature and increase airflow.
- Summer Sleepwear: In addition to sheets and mattress toppers, consider your sleepwear. Opt for lightweight, breathable nightwear made from materials like cotton or linen. If sleeping naked isn't an option, ensure that your sleepwear doesn't make you overheat.
2. Make the Most of Sunlight During the Day
With extended daylight hours in summer, this is the perfect opportunity to make the most of the longer days to promote better sleep. Take advantage of the sun by engaging in outdoor activities like beach trips, gardening, morning walks, outdoor yoga, or hikes.
- Exposure to sunlight: Helps increase alertness, delays the production of melatonin, and makes it easier to fall asleep later in the evening.
- Regulating Circadian Rhythm (sleep and wake cycle): Daylight can help regulate your internal sleep cycle and reduce sleep latency, contributing to more restorative sleep at night.
3. Keep a Consistent Sleep Schedule
Remember, even with longer daylight hours, consistency is key to maintaining good sleep hygiene. Keep your sleep routine regular regardless of the season or weather changes. Changing your sleep schedule frequently can affect sleep quality negatively.
4. Take a Warm Shower Before Bed
Contrary to popular belief, a warm shower before bed can help promote a restful night's sleep. A warm shower raises your core temperature slightly, which triggers a rebound cooling effect and stimulates the release of melatonin closer to your bedtime.
- Avoid Cold Showers: Cold showers can be stimulating and interfere with the natural sleep process, especially if taken right before bed.
- Relief for Seasonal Allergies: In addition to its sleep-inducing benefits, bathing at night helps wash allergens like pollen and dust from your skin, preventing them from causing nighttime discomfort.
5. Consume More Sleep-Friendly Summer Fruits
Enjoy the taste of the season while also improving your sleep quality with these sleep-friendly summer fruits:
- Kiwis: Rich in antioxidants, kiwis have been shown to improve total sleep time and sleep efficiency in adults.
- Berries: High in vitamins, antioxidants, and naturally occurring melatonin, berries make great nighttime snacks for a good night's sleep.
- Pineapple: Known for its digestive benefits, pineapple contains magnesium, fiber, vitamin C, and natural melatonin, which also contribute to better sleep.
3 Habits to Avoid for a Better Night's Rest
1. Keep the Blinds Closed
To establish a restful sleep environment, keep your bedroom dark and cool. This trains your mind and body to wind down properly and promote melatonin production. If your linen blinds aren't working, consider investing in blackout curtains that can provide an effective barrier against light.
2. Consume Alcohol Before Bed
Although a refreshing cocktail may sound appealing before bed, it's best to avoid alcohol. Alcohol reduces REM sleep and causes nighttime waking, negatively impacting your sleep quality. Plus, some people may experience increased body heat after consuming alcohol, exacerbating heat-related sleep disruptions.
3. Exercise Too Close to Bedtime
While engaging in fun outdoor activities during the day is beneficial for sleep, working out close to bedtime can be counterproductive. Allow your body enough time to cool down and reset before transitioning into sleep mode for a more restorative night's rest. Stick to exercising in the morning or afternoon, or at least finish your workouts three to four hours before bedtime.
By following these tips and avoiding harmful habits, you can say goodbye to summer sleeplessness and ensure a relaxing, rejuvenating night of slumber.
Science reveals that choosing breathable bedding materials can help prevent overheating and promote sleep efficiency, contributing to a better summer snooze (organic fabrics, cooling technologies). Exposing oneself to sunlight during the day can help regulate the internal sleep cycle, further enhancing sleep quality (outdoor activities, daylight hours). Consuming sleep-friendly summer fruits, such as kiwis, berries, and pineapple, may improve total sleep time and sleep efficiency (fruit consumption, antioxidants, melatonin). Hence, health-and-wellness practices, including sleep hygiene and diet, play significant roles in combating summer sleep disruptions.
