Do you find it difficult to get enough sleep during the summer? If so, you should know that you’re not alone.
There are several possible reasons for not being able to sleep well once the hot season starts. One study stated that exposure to light, especially later in the day, can contribute to an increase in the number of times one wakes up during the night and to less delta sleep or deep sleep, and this leads to a feeling of agitation. The same study says that light affects the circadian rhythm, which is the body’s internal clock that controls the sleep-wake cycle.
Delayed melatonin release may affect your sleeping habits in the summer as well. When it’s dark, the body clock will signal that it’s time to go to bed by releasing melatonin. And as the sun rises, the secretion of melatonin will stop so that your body can be ready for the day. Because of the longer daylight hours during summer, the period of melatonin secretion is shorter. As a result, you sleep less during summer and wake up earlier.
But despite those reasons, there are still ways for you to get the right amount of rest at night. Follow these tips on how to sleep better in summer:
- 1 Use A Cooling Pillow
- 1.0.1 Reduce Your Exposure To Sunlight
- 1.0.2 Avoid Allergens
- 1.0.3 Sleep Alone Or Farther Away From Your Partner
- 1.0.4 Stay Cool With A Fan Or An Air Conditioner
- 1.0.5 Use A Buckwheat Husk Pillow
- 1.0.6 Wash Up Before Going To Bed
- 1.0.7 Drink Plenty Of Water During The Day But Not Too Much At Night
- 1.0.8 Cool Down Your Feet
- 1.0.9 Know How To Relax
- 1.0.10 Give Sleep Hypnosis A Try
- 1.0.11 Use Breathable Beddings
- 1.0.12 How To Select A Cooling Pillow
- 2 Final Say
Use A Cooling Pillow
One of the primary purposes of cooling pillows is to keep your neck and head cool on hot summer nights. A cooling pillow works to improve comfort while you’re sleeping, especially when it gets so warm that you wake up sweating and start feeling frustrated. With this kind of pillow, you won’t have to get out of bed in the middle of the night just to change your clothes that are soaked in sweat due to the heat.
If you’re having a hard time sleeping because of temperature changes, you can also benefit from a cooling pillow. It’ll stabilize your body’s temperature and let you fall asleep more quickly even on particularly hot days. The pillow’s surface that’s supported by either water or a gel material will provide your head with a cool area to rest on, letting you fall asleep before you know it.
Those who are dealing with insomnia may wake up at night and find it impossible to go back to sleep on the same night. This could be because of night sweats as a result of issues such as depression, hormonal imbalance, or anxiety.
One practical way to handle that matter is to use a cooling pillow. As mentioned, it’ll keep the head and neck cool and comfortable at night. Usually, it comes with a silk pillowcase or a soft cotton cover. People with insomnia will surely benefit from the pillow’s cooling effect and extra softness that may help reduce night sweats and soothe your body so you can be relaxed enough to continue sleeping.
Reduce Your Exposure To Sunlight
The longer daylight hours in summer are a double-edged sword. The sunlight may eliminate the symptoms of seasonal affective disorder (SAD) and improve your mood. On the other hand, the rays of sunlight might delay the production of melatonin in your body, so you may have a hard time sleeping once nighttime comes around.
Some places end up getting exposed to sunlight until 10:00 in the evening, which is too late for those who have an early morning schedule. To achieve better sleep, you have to somehow trick your body for it to understand that it’s time to go to bed by reducing your exposure to sunlight. Draw the shades and then maintain a consistent evening routine indoors starting two hours before your bedtime. But if you’re to leave the house at night and it’s still light out, you should wear sunglasses so as not to boost your alertness.
Another common reason it can be more challenging to sleep during summer is that it’s allergy season. Keeping pollen at bay is essential if you’re dealing with hay fever. To do this, shut your windows tightly, install air purifiers to collect particles and allow for proper air circulation, or use pollen screens on your windows.
Take note that pollen grains that come into your home might stick to your beddings. To minimize allergy symptoms, wash your beddings frequently, cover your bed at night with sheets that were correctly folded and kept during the day, and turn your pillows before you even get on the mattress.
In addition, you should take a bath or shower before you sleep to eliminate pollen particles from your body and hair. Doing this will result in increased relaxation, which is an important factor when trying to fall asleep.
It’s also a great idea to avoid consuming alcohol before bedtime. Wine and beer contain histamines, chemicals that can trigger allergy symptoms. Alcohol will dehydrate you as well, making your symptoms worse. Despite being considered a sedative, it can actually damage the quantity and quality of your sleep. When you have a lot of alcohol in your body, your sleep becomes light and fragile. This can result in many awakenings throughout the night and a feeling of being unrested the following day.
Sleep Alone Or Farther Away From Your Partner
If the hot temperature lasting all summer keeps you awake, just remember that sleeping and staying cool are far more important than cuddling. Whenever you sleep beside your partner, they contribute body heat to the mattress and sheets. But if you have the whole mattress to yourself, you can stretch out and spread like a starfish. This’ll let the air flow around your body while restricting the possibility of sweat.
Stay Cool With A Fan Or An Air Conditioner
Humidity and heat are two of the biggest challenges when it comes to getting better sleep during the summer, particularly for those who don’t have air conditioning at home. If you happen to be one of those people, you must have a fan capable of circulating the air within the space, and you have to be able to prevent the sun’s rays from getting into your bedroom. To accomplish the latter, keep the shades down during the day.
For those who have an air conditioner and sleep in the same bedroom with other people, it might take some negotiating before agreeing on a specific temperature and fan speed. Someone may like it a bit cooler or want more of the air to hit their body. You may try switching places on the bed or in the bedroom, or provide those who easily feel cold with thicker blankets.
Use A Buckwheat Husk Pillow
Aside from using a cooling pillow, you can also go for a buckwheat husk pillow to get better sleep during summer. The triangular shape of this pillow will allow air to pass through it, which makes it highly breathable. Buckwheat husk pillows don’t get warm. Because of that, you won’t need to turn your pillows over just to sleep on the cooler side at night; both sides of a buckwheat husk pillow can stay cool to the touch.
Wash Up Before Going To Bed
If you hop right into bed after a long and hot day, it’s not uncommon to feel sticky as well as filthy, particularly if you have lingering traces of sweat, bug spray, or sunscreen on your skin. With that in mind, taking a bath or shower even for a few minutes will help you feel more comfortable in bed. It’s also an excellent way to pamper yourself after an exhausting day.
However, you need to use warm water since a hot shower may raise your body temperature. It would be more difficult for you to drift off to sleep if you’re unable to cool off after you get out of the tub.
Drink Plenty Of Water During The Day But Not Too Much At Night
In the summer, you need to pay extra attention to the significance of hydration since you’ll surely sweat a lot more even if you’re indoors. But if you don’t drink enough water in the day and you try to compensate by drinking more before going to bed, you might end up going to the bathroom two or more times during the night.
If you want to sleep well regardless of how hot it is, you must consistently drink water throughout the day so you’ll be able to cut back a little one or two hours before bedtime. Nevertheless, you must understand what kind of sleeper you are and how much water before bedtime you can drink.
Cool Down Your Feet
Did you know that one’s feet are incredibly sensitive and that there are many pulse points in them as well as in the ankles? With that said, you can cool down your body by plunging your feet in cold water. Before you go to sleep, fill the tub or a small basin with ice water and then submerge your feet until you feel cool enough to sleep.
Know How To Relax
Relaxing is an underused method for getting a good night’s sleep. Making it a routine can significantly enhance your capability to fall and stay asleep. If you know how to relax, you can calm your system at night and fall asleep regardless of the season.
Look for a quiet and solemn place where you can spend some ‘me time.’ You can stay there even for only a few minutes in order to collect your thoughts. This is an excellent practice that’ll remain beneficial beyond the summer months. So if you are having a hard time sleeping on summer nights, learn to let go of your worries to calm your mind.
Give Sleep Hypnosis A Try
If the other tips already mentioned don’t work for some reason, you may want to try sleep hypnosis. Usually performed at night, this is a remarkable way to train your brain to shut down at the right period so you can have a restorative, restful, and deep sleep.
If you don’t know how to perform sleep hypnosis, there are many video tutorials you can find on the internet regarding the matter. On the other hand, when it comes to finding a reliable practitioner, consider searching online using the terms ‘sleep hypnosis,’ ‘hypnotherapy,’ or ‘hypnosis’ together with your location.
Use Breathable Beddings
If you’re using a heavier blanket, consider changing it to a more breathable and lighter one. This is one of the first steps you need to take if you want to sleep soundly in the summer. Choose comforters or beddings, sleepwear, and sheets that are made of breathable materials and have cooling capabilities. Generally, natural fibers like bamboo, which is what a lot of activewear is made of, breathe better than cheap synthetic options.
All of this is essential to know if you’re using newer memory mattresses as they conserve more heat compared to traditional spring mattresses.
How To Select A Cooling Pillow
Should you decide to use cooling pillows, make sure to choose ones that fit your needs. These types of pillows come in a wide range of textures and sizes. Those with a plush and soft texture are ideal for stomach sleepers. But if you’re a side or a back sleeper, consider either a hybrid or a memory foam pillow.
Furthermore, choose cooling pillows with phase change materials (PCMs) as these help regulate the temperature of your body. Usually, PCMs are utilized in combination with contouring memory foam.
It would be best if you bought cooling pillows backed with a warranty as well, especially if you’re buying them online. The majority of the best cooling pillows come with a one-month trial period and warranties that extend out to three years or longer.
Falling and staying asleep may be a lot harder in the summer months. This is because of higher temperatures, an increase in daylight hours, and even lifestyle factors. Luckily, there are various strategies you can try to get the rest you need. However, keep in mind that every individual is different, so consider experimenting to find out what will work best for you.