If you’ve ever had trouble getting a good night’s sleep during the summer months, you’re not alone. As it turns out, summertime insomnia is more common than you might think (via Insider). That’s because the season’s long days and hot nights are not conducive to falling or staying asleep.
Although the extra hours of daylight during the summer are often viewed as an advantage, they can potentially wreak havoc on the quality of your sleep. “In the summer, the days do get longer, so we are being stimulated by sunlight later and later, and depending on where you live it might be very late,” sleep specialist Dr. David Brodner told Insider. “And so this natural sunlight stimulus for the melatonin is delayed so your body won’t feel like going to sleep until later in the evening and into the nighttime.”
The summer heat can also disrupt your sleep cycle. If your bedroom is too hot at night, it can interfere with the quality of your sleep and make it difficult for you to fall asleep in the first place. That’s because your core body temperature starts to gradually decrease a few hours before you go to bed. This is what helps you to nod off at night. If your body temperature remains elevated, however, falling asleep may prove difficult. That’s why it’s important to lower the temperature in your bedroom if you can. The ideal sleeping temperature is somewhere between 60 and 67 degrees.
How to sleep better during the summer
If you find it difficult to fall and stay asleep during the summer, there are a few things you can do to make the conditions of your bedroom more conducive to sleep. For instance, you can close your blinds during the day (via Real Simple). This will block out the sunlight and heat and help keep your room cool, making it easier for you to fall asleep. You can also swap out your bedding for more-breathable sheets and blankets. Sheets made out of natural fibers like cotton, linen, and hemp are more lightweight and breathable than other fabrics and will stay cool throughout the night, instead absorbing your body heat. Sticking your feet out of the covers can also help you cool down, by allowing your body to dissipate heat through your feet.
Another way to keep your bedroom cool and comfortable is to invest in a dehumidifier. Humidity rises during the summer months, which can cause you to sweat and feel uncomfortable. Using a dehumidifier, however, can help reduce the level of humidity by removing moisture from the air. This will allow your sweat to properly evaporate, which will make the room feel cooler.
