Here’s How To Get Better Sleep This Summer
Did you get a good night’s sleep last night? Trouble sleeping in the summer is a common problem. More sunlight, longer days, busy social schedules and humid, hot weather can make summer a difficult season to get a good night’s sleep. We all know getting a good night’s sleep makes us feel better, reduces the risk of disease and helps us perform better throughout our day.
Lack of sleep can lead to emotional troubles such as anxiety and depression In addition, sleep deprivation can cause cognitive decline and impair memory mimicking the aging process, according to a 2018 study form the University of Pennsylvania. Another study found an association between regular sleep patterns in older adults and longevity. So, bottom line, getting enough sleep could help you live a longer life and be smarter too. If you are having trouble getting a good night's rest in the summer, here are 8 tips that can help.
Set a Regular Bedtime
Going to bed at the same time each night and waking up at the same time every day can help establish sleep patterns. Try to stick to a regimented sleep schedule, even on weekends.
Many sleep experts believe that exercising in late afternoon may actually help a person sleep. Try not to exercise right before bed as it can boost your energy and make it harder to fall asleep. Finish exercising at least 3 hours before bedtime.
Don't drink beverages with caffeine after 4 p.m. Drinking alcohol in the evening can make you restless and interrupt sleep, making it difficult fall or stay asleep. With more social gatherings, drinking may be more prevalent in the summer. Be sure to limit your alcohol intake close to your bedtime.
Stick to quick 30 minute power-naps. Naps of more than 30 minutes during the day and naps too close to bedtime can make it harder to fall asleep.
Wake Up with a Bright Light in the Morning
Bright light in the morning signals your body that it's time to wake up. If it's naturally dark in your room, try turning on a light as soon as your alarm goes off.
Limit Exposure to Sunlight
We love the longer days in the summer, but they can delay your body’s production of melatonin, making it more difficult to fall asleep. In the evening, try to limit your exposure to light to "fool" your body into thinking it is time for bed. Keep the lights low and draw the blinds about two hours before bedtime. If it is still too bright, get black out curtains or use an eye mask when you get to bed to limit any additional light.
Keep Your Room Cool
A hot room is not a good environment for sleep. A dark, cool and comfortable bedroom can help you fall asleep more easily. If you don't have air conditioning, use a window air conditioner, fan and opt for breathable pajamas and sheets.
Use a Dehumidifier
In hot weather, humidity level rise which increases sweat and discomfort when trying to sleep. A dehumidifier removes moisture from the air, so your sweat can actually evaporate more quickly.