For some of us, as soon as the seasons change, it can disrupt our whole routine, all thanks to one thing in particular: it’s a lot harder to sleep. The summer can be particularly prevalent for this, but it goes a lot further than the obvious reasons. Here, we’re going to look at the specifics of why summer can be so disruptive to a good night’s sleep, and what you can do about it.
Beat The Heat
Yes, hotter nights make it harder to sleep. The perfect night’s sleep requires a great sleeping environment, which includes one that allows the body’s natural ability to cool down to kick in. If you can’t reach the ideal temperature, it causes restlessness and frequent rousings. Fans and air conditioners can help a lot, but cooling pillows and moisture-wicking sleepwear can do a lot better to keep the surface temperature of your skin from getting too high. You should also avoid eating heavy meals or exercising too close to bed, which also raises your temperature.
Your Clock’s Confused
We’re talking about your internal clock here. Our bodies naturally operate to the rising and setting of the sun, and the extended daylight hours of summer can cause our bodies to be a little late in producing melatonin, the hormone that acts like a signal to start getting sleepy. Resetting your internal clock by dimming the lights in the evening, avoiding screens an hour before bed, and using blackout curtains can help you drift off at a normal time rather than staying up all night.
Insects Are A Serious Annoyance
Bugs are a lot more active at night in summer thanks to the warm temperatures, and there are few things that can disrupt sleep more. Body heat and breathing attract these pests further, which makes them more likely to linger around the bedroom. Window screens, insect repellents, and preventing standing water around the home can keep them away, but if they’re being a persistent annoyance, it may be worth hiring a professional to get rid of mosquitos. Keeping pests away means fewer itchy bites and less noise, allowing for a more peaceful, uninterrupted night’s rest.
Socializing: Bad For Sleep?
In the summer, we tend to spend more time hanging out with others, staying up late for cool drinks with friends, or going out to enjoy the nightlife of a busy town or city. Fun as this might be, alcohol and caffeine are two major disruptors of sleep. The answer isn’t to spend less time with your friends, however, but rather to plan some wind-down activities before bed and avoid drinking anything but water an hour or more before bed. There’s fun to be had in the summer, but you should balance it with self-care.
Sleep is crucial to your mood, energy levels, and comfort. Exhaustion combined with a hot summer’s day is a perfect recipe for misery, so take the tips above to heart and do what you can to fix the issues that might be affecting your sleep.
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