June 01, 2023 3 min read
Let’s delve right into the impact of summer on sleep and explore strategies to achieve better sleep during this sunny season!
The Battle of Light and Sleep
Thecircadian rhythm, our body's internal clock, is highly sensitive to light and darkness. During summer, the longer daylight hours can interfere with this natural rhythm. The lingering daylight can delay the onset ofmelatonin, a hormone that helps signal to our bodies that it's time to sleep.
As a result, we might find ourselves staying up later and having difficulty falling asleep.
The Heat Factor
Research suggests that the optimal temperature for sleep lies somewhere between 67-70 degrees Fahrenheit with 68 being optimal, in my opinion.
During summer, temperatures often exceed this range, creating a sleep environment that's less than ideal. The excessive heat can lead to discomfort, restlessness, and consequently, disturbed sleep.
The Shift in Routine
Summer usually involves vacations, social events, and a relaxed approach to daily routines, which can disrupt our regular sleep schedules. Going to bed and waking up at different times can disturb our body's sleep-wake cycle, leading to poor sleep quality and daytime fatigue.
Strategies for Better Summer Sleep
With a deeper understanding of these summer sleep disruptors, let's explore some strategies to navigate them effectively…
One way to counteract extended daylight hours is to create a dark sleep environment. Consider investing in blackout curtains or a sleep mask to block out the evening sunlight. This can signal to your body that it's time for sleep, thereby encouraging the production of melatonin!
A cool sleep environment can significantly improve your sleep quality during summer. You can achieve this by using air conditioning, fans, or by simply opening a window at night. Additionally, consider using breathable, lightweight bedding materials to help maintain a cooler body temperature.
Despite the allure of late-night summer events, try to maintain a consistent sleep schedule. Going to bed and waking up at the same time each day can reinforce your body's sleep-wake cycle, making it easier to fall asleep at night and wake up in the morning.
Dehydration can steal away your comfort, leading to interrupted sleep. Maintain a steady intake of water throughout the day but taper off as bedtime approaches to avoid nocturnal bathroom visits.
Be Mindful of Drinks
The summer spirits, along with the caffeine-infused iced beverages, can be enticing on a warm day!
However, both can play havoc with your sleep patterns. Aim to moderate your intake and avoid them close to bedtime to secure your night’s sleep!
After employing these strategies, you may still find that achieving restful sleep in summer remains a challenge.
This is where Sleep Remedy steps in, offering the final piece of the puzzle for those warm summer nights.
Sleep Remedy is designed to work in synergy with your body, promoting relaxation, and encouraging a more consistent sleep cycle!
It's your secret weapon to not just survive, but thrive during the summer months, allowing you to wake up refreshed and ready to embrace the day!
So to wrap up…
Summer brings unique challenges to our sleep and understanding these challenges can equip us with the strategies to navigate them effectively!
By embracing darkness, keeping cool, maintaining a consistent sleep schedule, staying hydrated, being mindful of our beverages, and employing a secret weapon (if needed) we can enjoy both the adventures of summer days and the restfulness of summer nights!
To sunny days and restful nights,
Kirk Parsley, M.D.