It’s bedtime, but you find yourself tossing, turning, and thinking about sleep more than getting any. You are not alone. Many people struggle to sleep well during the summer months.
Like bears, humans sleep best in cool, dark environments. Those conditions can be hard to find during the summer when days are longer and nights stay warm. The key is to create a sleep-friendly setting that mimics these ideal conditions.
Here are a few ways to get better rest during the summer:
Cool down your room. Aim to keep your bedroom around 68 degrees, which is considered the optimal temperature for sleep. Use air conditioning or fans to reduce the heat and keep air circulating.
Block the light. Long daylight hours can trick your body into staying awake longer. Hang blackout curtains or shades to keep the early morning sun and heat out of your bedroom.
Go to sleep and awake at the same time every day. Try to go to bed and wake up at the same time every day, even on weekends. It can be tempting to stay up late during summer, but keeping a steady sleep schedule is one of the best ways to improve rest.
Sleep on bedding that cools. Switch to lighter, cooling materials during the warmer months. Bedding made from cotton, wool, or ventilated latex can help regulate temperature and prevent overheating. Avoid thick foams and heavy comforters that trap heat.
Lighten up at bedtime. Wearing lightweight pajamas and sleeping without heavy blankets can help your body stay cool and comfortable through the night.
Calm down. Late-night parties, heavy meals, and alcohol can disrupt sleep. Try to wrap up stimulating activities a few hours before bedtime so your body has time to relax.
Adjust your environment. If opening a window helps cool your room, be aware that outside noise may keep you awake. A white noise machine or fan can help block distractions and create a more peaceful setting.
Don’t stress. The more you worry about falling asleep, the harder it becomes. If you’re struggling with restlessness, focus on calming activities like deep breathing or gentle stretching instead of watching the clock.
Good sleep is possible in any season. You can create the right conditions for restful, refreshing summer nights with a few simple changes.
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