Approximately 1 in 3 adults, or about 84 million people, do not consistently get the recommended amount of uninterrupted sleep they need to protect their health. This issue can become exacerbated in the summer.
Why are we getting less sleep during the warmer months of the year?
As summer approaches, rising temperatures can make it challenging to get a good night's sleep. The longer hours of daylight and warmer nights can disrupt your body's circadian rhythm, making it harder to fall and stay asleep.
More Daylight
The most likely culprit behind your inability to sleep during the summer months is all the extra sunlight exposure you tend to get in the evenings. In fact, all of this extra light suppresses your body's melatonin production, which is a hormone that plays a key role in letting your body know that it is time to sleep. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl).
In fact, research even shows that exposure to light later during the day contributes to more episodes of waking in the night. The longer you are exposed to daylight, the longer your body will think it is time to stay up.
Warmer Temperatures
The warmer days in summer also contribute to make it harder to fall asleep and stay asleep. Your body naturally cools down as it is preparing for slumber, but if your home or your room is too warm, it is likely you will get less sleep.
One study found that by beginning of the 21st century, higher temperatures have caused the loss of 44 hours of sleep due to less than optimal nighttime temperatures. This resulted in about 11 nights of missed sleep per person. The researchers note that if environmental temperatures continue to rise, these higher nighttime temperatures could potentially erode 50 to 58 hours of sleep per person every year.
So how do we beat the Summer Heat?
Tips for Better Sleep During Summer Nights
Create a Cool Sleep Environment
"I need some hot stuff baby tonight" - No! Not in the bedroom... - at least not when it comes down to your sleep quality. Wherever you enjoy your "hot nights", maintaining a cool bedroom sleep environment is essential for promoting quality sleep during summer nights. Using a fan, air conditioning, or open windows to ensure proper ventilation and circulation of cool air is definitely a way of doing, even though air condition can dry out the skin. So Better Sleep Center would recommend to combine in case of using air condition to combine it with an air purifier. Which would be a good chance to implement essentials oils for a conducive sleep environment. (Read More)
If you are trying to avoid ac, going for lightweight, breathable bedding are a must have to guide you through hot nights. Especially viscose and bamboo bedding has shown its proofed effects in supporting a warmer temperatures, consider following recommendations.
Bella Coterie Luxury Bamboo King Size Bedding Set Organic Ultra Soft Cooling for Hot Sleepers, Viscose Bamboo White
If you are looking for a weighted blanket with cooling effect: this is for you.
and consider using moisture-wicking sheets to help regulate your body temperature.
Why moisture-wicking sheets?
Using moisture-wicking sheets to help regulate your body temperature is an excellent choice for hot summer nights for several reasons.
Comfort: Moisture-wicking sheets are designed to wick away moisture and sweat from your body, keeping you cool and dry throughout the night. This feature enhances comfort and reduces the likelihood of waking up feeling hot and sticky.
Breathability: These sheets are typically made of lightweight and breathable materials, such as natural fibers like bamboo or specially engineered fabrics. This breathability allows for better air circulation around your body, preventing overheating and promoting a more restful sleep environment.
Temperature Regulation: By effectively managing moisture and airflow, moisture-wicking sheets help regulate your body temperature. They can prevent you from getting too hot or too cold during the night, promoting a more steady and comfortable temperature for better sleep quality.
Quick Drying: Moisture-wicking sheets dry quickly, which is beneficial if you tend to perspire during the night. This quick-drying feature helps maintain the freshness and cleanliness of your bedding, reducing the chance of bacterial growth and odors.
Skin Health: Moisture-wicking sheets can also benefit your skin health by reducing the likelihood of skin irritations and breakouts caused by sweat and moisture accumulation.
Using moisture-wicking sheets on hot summer nights can enhance your sleep wellness by providing comfort, breathability, temperature regulation, quick drying properties, and potential skin health benefits.
Block Out Bright Light
Exposure to light, both natural and artificial, can hinder your body's production of melatonin, a hormone that regulates sleep. To counteract this effect, invest in blackout curtains or blinds to block out sunlight and minimise light in your sleep environment. Dimming the lights in the evening can also signal to your body that it's time to wind down and prepare for sleep.
Stay Hydrated
Dehydration can negatively impact your sleep quality and overall well-being, especially during hot summer days. Be sure to stay hydrated throughout the day by drinking plenty of water, but try to limit your intake close to bedtime to avoid frequent trips to the bathroom. Avoid caffeine and alcohol, as they can disrupt your sleep and exacerbate dehydration.
Practice Relaxation Techniques
Engaging in relaxation techniques before bedtime can help calm your mind and prepare your body for sleep. Consider practicing mindful sleep strategies like meditation, deep breathing exercises, or gentle yoga to reduce stress and promote relaxation. Limit screen time before bed, as exposure to blue light emitted by electronic devices can interfere with your sleep-wake cycle. The blue light emitted by screens on electronic devices can disrupt your body's production of the sleep hormone melatonin, making it harder to fall asleep. To promote better sleep, try to avoid using smartphones, tablets, computers, and televisions at least an hour before bedtime. For individuals who find it challenging to avoid electronic devices before bedtime due to work, study, or other reasons, blue light glasses offer a practical alternative to help protect their sleep quality. By wearing these glasses in the hours leading up to bedtime, you can still use your devices while minimising the negative impact of blue light on your circadian rhythm. Blue light glasses are specially designed eyewear that features lenses with a coating that filters out or blocks a portion of the blue light emitted by screens. These glasses work by selectively filtering out blue light wavelengths, particularly those in the range of 400 to 500 nanometers, which are known to have the most disruptive effects on melatonin production and circadian rhythms.
By implementing these strategies for mindful sleep and adjusting your sleep environment according the seasonal change, you can create a sleep-friendly conditions and set yourself up for restorative sleep during the hot summer months.
Beat the Heat : Tips How to SLEEP IN HOT weather
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