Long days, occupied timetables, and humid, sweltering weather conditions make summer a troublesome season to get a good night’s sleep. Insomnia because of natural causes is even more prevalent in this season.
There’s no excuse to forego sleep and rely on coffee if you can change your surroundings and behavior to promote better sleep. Follow these tips, and summer will not upset your sleep:
- Limit Your Evening Time Exposure to Light:
Summer’s longer days may be a double-edged dagger. On the one hand, sunshine increases your mood and alleviates SAD symptoms (Seasonal Affective Disorder). Sunlight delays your body’s creation of melatonin, making it harder to drift off to sleep. It may be bright outside until after 10 p.m. in certain areas. That is way too late for many folks who have early morning routines.
Reducing your contact with sunshine might “fool” your body into believing it’s time to sleep. Draw the blinds and begin a usual indoor evening routine two hours before bed. If you must leave the house, wear sunglasses to avoid getting a spike in vigilance from the sunshine.
- Making Your Bedroom Sleep-Friendly:
A dark, calm, and comfy bedroom can help you obtain a good night’s sleep. A hot and bright sleeping environment, on the other hand. Begin by setting your bedroom at the appropriate temperature for restful sleep.
Adjusting your air – conditioning system to 68 degrees Fahrenheit, the perfect temperature for sleep, is likely to result in a terror of a power bill.
Alternatively, you might lower the temperature to minimize humidity and utilize fans to create a pleasant breeze. This will also aid in the reduction of evening allergies.
- Use Curtains and Blinds:
Early sunrises are best avoided using window coverings. Blinds with simple patterns are inexpensive if ordered online, but you will have to spend more if you want anything special. If you’re trying to save money, black shower curtains can help block outside light from disrupting your sleep.
Change your bedding and clothes to keep yourself comfortable at bedtime throughout the summer. Light textiles seem to be more “breathable” than flannels and will cause you to sweat less. If you reside in a chaotic setting, consider using a loud fan or employing a sound machine. Some fans are made to produce a lot of noise while cooling down your space.
- Take Some Time to Unwind:
Summer is often the busiest time for socializing. Don’t forget to take some time to unwind. Relax before going to bed to make it easier to sleep. Find an excellent story to read as well as spend most of your time performing calming hobbies like painting or craft creating.
The Bottom Line
The summer season makes it pretty hard to sleep comfortably. However, the right changes in your lifestyle and bedroom setting can make your dream of having a restful night’s sleep a reality. These tips will assist you with defeating insomnia and enjoying deep sleep every single night!