Struggling to Sleep in the Summer? Here's why... and what you can do to help it!
/Why Is Summer Sleep So Hard?
The main culprit is the higher temperatures that make it tough for your body to cool down, which is essential for falling asleep. Your body naturally lowers its core temperature at night, but if your room is too warm, it disrupts this process. Additionally, longer daylight hours can reduce your body's melatonin production, the hormone that helps you feel sleepy.
What’s the Ideal Sleeping Temperature?
To sleep comfortably, the sweet spot is between 16-19°C (60-67°F). This range helps your body maintain the cool-down process needed to enter deep sleep. If your room is warmer than 21°C (70°F), your sleep quality might suffer.
How Does Heat Affect Our Bodies?
When it’s hot, your body works overtime to stay cool, impacting your entire system. The hypothalamus in your brain regulates body temperature, and when it’s too hot, your heart rate increases, you sweat more, and dehydration can set in. This makes you feel tired and restless. Your skin, blood vessels, and sweat glands all work harder in high heat, leading to discomfort.
The Mental Toll of Heat
Heat doesn’t just affect you physically; it can also make you feel irritable, stressed, and less focused. High temperatures can mess with your brain’s ability to regulate emotions and cognitive functions. When you're mentally uncomfortable, it's harder to relax, leading to sleepless nights.
Daytime Tips for Better Summer Sleep
· Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration, which can worsen nighttime heat effects.
· Stay Cool: Avoid the sun during peak heat hours and stick to cooler environments.
· Light Dinners: Opt for lighter meals and decaffeinated drinks in the evening, as heavy meals and caffeine can raise your body temperature.
· Relax Before Bed: Gentle yoga or stretching can help relax your body and mind, making it easier to fall asleep.
· How to Cool Down Before Bed
· Take a Lukewarm Shower: This can lower your body temperature without shocking your system like a cold shower might.
· Cool Your Pulse Points: Use a cool flannel on your wrists, neck, and ankles to bring your temperature down.
· Lightweight Bedding: Use breathable, lightweight bedding and avoid heavy pajamas.
· Fan Tricks: Use a fan to circulate air, or place a bowl of ice in front of it for a cooling breeze.
Should You Use Air Conditioning or a Fan?
Absolutely! Air conditioning is ideal for keeping your room at the recommended 16-19°C (60-67°F). If you don’t have AC, a fan works too. Just make sure it’s not blowing directly on you, which could make you uncomfortable later. A fan can also circulate air to keep the room cool without being too intense.
Summer Sleep Essentials
· Moisture-Wicking Sheets: Invest in sheets made from natural fibres like cotton or bamboo, which breathe better and help keep you cool.
· Blackout Curtains: These can block out heat during the day, so your room stays cooler.
· Sleep Mask and Earplugs: A sleep mask helps if early sun wakes you up, and earplugs can block out any noise from fans or AC units.
· Cooling Pillow or Mattress Topper: These can help regulate your body temperature throughout the night for a cooler, more comfortable sleep.
With these tips, you can reclaim your summer nights and get the rest you need, no matter how high the temperature climbs! For more help you can visit our sleep supplements page here.