Tips for sweet slumber in the summer

From the change of seasons through the sweltering late-summer months, getting a good night’s rest can be a challenge in the summer. The hot and humid weather, the later sunsets, and the added outside noise all contribute to the tossing and turning. The following are tips to help you get the most out of sleep in the summer months.

Make your sleeping environment comfortably cool

This cannot be emphasized enough. Turn on the air conditioner or open a window so the bedroom is 68 degrees or below. If that doesn’t work, try relocating to a cooler room. The ideal temperatures for sleeping are a few degrees cooler than room temperature.

Avoid sunlight before 2-3 hours before sleep
The sunset tends happen around bedtime in the longest days of summer.
Exposure to this sunlight delays the body’s production of melatonin, the hormone that regulates when its time to sleep. The body needs several hours to produce the ideal amount of melatonin.
When going outside in the evening sun, bring sunglasses.

Make the bedroom your cave

Keep the shades closed so no light seeps in while trying to sleep. If that’s not enough, try some thick blinds or blackout curtains to block the evening sun.

Bring out the summer sheets

Ditch the down comforter and flannel covers. This is all about keeping the body at an ideally cool temperature. Use light linen sheets instead.

Stay on schedule
A regular sleep schedule is crucial year-round for healthy sleep hygiene. Avoid the temptations to stay out late and sleep in on weekends or holidays.

Keep allergies in check
Pollen, ragweed and other summertime allergens can cause congestion and affect the quality of sleep. Allergy sufferers should keep a clean home and shut the windows during severe allergy periods. Prescription and over-the-counter allergy medications and decongestants can also help.

Eliminate the noise

The neighborhood always seems to get louder when the weather gets better. Cut off the neighbors’ noises by closing the windows, but make sure the bedroom is still at a comfortable temperature. Try drowning out the outside sounds with something more sleep friendly, like soothing music or an indoor fan.

Watch the alcohol and caffeine

Both are found at summer barbeques and festivals and both can be disruptive to sleep. While alcohol may initially help with falling asleep, the overall sleep is unlikely to be refreshing. Avoid consuming excessive amounts or drinking before bedtime.
Caffeine can make it harder to fall asleep and stay asleep at night. Avoid drinking soda and other caffeinated beverages in the mid-afternoon or later.

Take a moment to relax

Running around in an overbooked frenzy and then expecting to go home and instantly get to sleep is unrealistic. Sleep is a process, not an on-off switch. Make time for a relaxing activity every night before bedtime.

Image by Beckypai