Summer is a delightful season. Many things make it enjoyable, from the long walks on the beach to sitting in a hammock while enjoying your favourite book in the sunlight.
But as thrilling as it is, summer also has a downside – it can highly affect the quality of your sleep. Due to the high temperature, you can either have trouble falling asleep, or you might wake up repeatedly during the night.
As research has shown, our sleep pattern is affected by prolonged daylight hours. This leads to changes in your circadian rhythm, making it difficult to get a good night’s rest.
But our sleep is not only affected by the delayed secretion of melatonin – our lifestyle can also influence it. During summer, we invest more in our social life: we hang out with our friends more frequently, have dinner at late hours and stay up late. This way of living – although pleasant – impacts our sleep in the long term.
Getting a good night’s sleep is essential for your health. But how can you achieve that when so many factors stand in the way of quality sleep?
Here are some tips that could help.
Set up the right environment
If you want to ensure you will get a good night’s sleep, start with preparing the ideal environment in your room. There’s a simple formula for getting in the state of sleep. If you are in a dark room, melatonin is produced. If melatonin is produced, you get sleepy. It’s simple: you have to block out any natural or artificial light from your room. That’s easy when it comes to artificial light, but what can you do about outside light? You might want to try blackout shades. Besides preventing light from entering the room, they can also decrease external noise, thanks to the thicker fabrics they are made of. Eye masks are another excellent option for deep and peaceful sleep. Besides being cost-effective, they can also protect your eyes from getting dry.
Using your smartphone before bed can also interfere with your sleep – this is why it’s crucial to put them away a few hours before going to bed. The blue light produced by your device has a negative effect on your brain, influencing the secretion of melatonin. Plus, checking social media before bed can also make you feel restless. Thus, if you want to get a good night’s rest, disconnect from your device at least one hour before heading to sleep. Creating a night routine might also be helpful, as it will get you into a relaxed state, and thus, you will sleep better.
A hot bath can do wonders
Before going to sleep, show yourself some love by taking a hot bath. Now, a hot bath during a hot night might not sound exciting at first, but believe it or not, it can improve your sleep. Once you’ve finished bathing, your body loses heat and then gets back to its average temperature. This will naturally make you feel sleepy.
Plus, baths can also represent a form of self-care, as they help you calm your mind and release all that tension in your body.
Drinking enough water is essential
Dehydration can mess up your body’s circadian rhythm, affecting your sleep quality. To avoid being thirsty at nighttime, make sure to drink enough water during the day. Put water into a bottle and keep it near you. In doing so, it will be easier for you to maintain healthy hydration. You can even set a reminder on your phone if you think it might help. Try consuming fewer beverages that contain sugar, such as juice. Make water your primary drink, and avoid having too much coffee or alcohol. Including a balanced diet in your lifestyle is also essential, as fruits and vegetables can contribute to your daily water consumption.
However, it is crucial to mention that drinking too much water right before sleep can have the opposite effect, causing sleep disruptions, such as nocturia. Make sure to stay adequately hydrated during the day and avoid drinking too many liquids at least two hours before sleep.
In doing so, you will prevent both dehydration and frequent urination during the night.
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Get comfortable clothes
What you wear in bed will also influence the quality of your sleep. You want to feel as comfortable as possible, so finding what works best for you is crucial. Maybe you are the type of person who doesn’t really like to sleep with many clothes on. If not, you might want to consider giving it a shot, as it can lead to better sleep. You won’t have to worry too much about adjusting the temperature in your bedroom since sleeping naked allows your body to maintain a lower temperature.
However, if this is not your thing, don’t worry! It is possible to find the right clothes that will give you that comfy vibe for a good rest. You definitely want to avoid wearing thick clothes, as they will only increase your body heat and lead to perspiration.
An excellent solution against this is to pick moisture-wicking pajamas, whose fabric prevents you from sweating excessively. Besides, they are quite resistant, and you can fearlessly wash them with other clothes, as they aren’t prone to getting damaged!
Choose the right bedding
Choosing a suitable mattress and pillow can significantly affect how well you will sleep. To make the right choice for you, consider the quality of the fabrics they are made of. When it comes to mattresses, it’s crucial to avoid thick foams: by taking in your body temperature, they will only increase the heat. Instead, you can opt for mattresses made of ventilated latex, for instance. They will help you stay cooler while you sleep due to their capacity of providing better air circulation.
Pillows can also determine whether your sleep will be serene and untroubled or restless and full of disruptions. Thus, it’s vital to ensure that you sleep on a pillow that will decrease overheating. When choosing, consider their components and how thick they are. The best pillows are those which provide breathability and greater control of your body heat.
Besides latex, wool and ventilated foam are other excellent options for top-quality pillows.
Another tip for choosing the right bedding is to opt for natural fabrics instead of synthetic ones. For instance, cotton is better than polyester in terms of breathability. Bamboo sheets are another excellent option, as they are durable and soft. As a bonus, they also have hypoallergenic properties – so if you struggle with allergies, you might find this pillow ideal for you.
Getting a good night’s sleep during summer is a struggle, but there are some things you can do to change that. From creating a bedtime routine to staying hydrated and investing in the proper sheets and pillows – these are all excellent tips that will help you get off to sleep without tossing and turning at nighttime.
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