Summer, with its hot, exhausting days sometimes disrupts our sleep cycle, and all we do is toss and turn in bed instead of being sleeping soundly. Summer is when many people get the chance to take a vacation and catch up on lost sleep. However, long daylight hours and increasing temperatures make it difficult to sleep better and longer. Here are some strategies to help you sleep better in summers.
Let the air in
We as humans generate quite a bit of body heat at night which is why it is important to have your bedroom at a cooler temperature, particularly if you’re sharing the sleeping space with someone. For hot summer nights, air conditioner for cool regulated air is ideal. However, if you don’t have an air conditioner, then fans can help you circulate that stationary hot air. Opening the windows can further help bring in the cool night air. Placing ice cubes in front of a fan is an effective remedy for circulating cool air through the room and getting a good night’s sleep when the temperatures are high.
Opt for breathable materials
While you dress up for bed during a summer heat wave, you need to remember that less is more. Therefore, it is better to avoid pajamas that are made of fabrics such as silk since it can trap the heat. Instead, go for wicking materials for your pajamas. The same is the case for your sheets; you need to choose the right fabric to beat the heat. Go for natural materials such as linen, bamboo, and cotton. Also, remember that you need to have a low thread count as high through count only traps body heat. Ideally, a thread count of between 200 and 400 can provide an excellent balance between breathability and softness.
Take a shower before you go to bed
Taking a short and quick rinse right before you go to bed can create the same effect that the body’s natural cooling mechanism; sweat, does. In fact, even once you towel off, the skin stays moist. Plus, the evaporation creates a cooling effect which sets up the mood for sleep. Of course, it doesn’t necessarily have to be a cold shower. For some people, a hot bath or a quick hot shower works wonders too. The only condition is that you should take a shower approximately an hour before you go to bed so that your body temperature has enough time to cool off. If you’re taking a hot shower, then be careful that you don’t steam up the washroom as it will only worsen the humidity and heat.
Time for a blackout
Depending on the city you live in, the sun can often be up way past bedtime, or it can also rise up even before your alarm rings. In such cases, it is better to black out windows and create darkness. Darkness stimulates the secretion of hormones such as melatonin that helps to promote restful sleep. Thus, putting blackout curtains over the bedroom investment is a fantastic investment. Alternatively, you can go for black shades too, and if money is a problem, then you can simply use thick blankets to cover up the windows.
Don’t go partying till late too much
Summer brings with it vacations, concerts, block parties, barbecues, and other fun activities that throw your routine completely off track and keep you up way past your bedtime. Of course, staying up late once in a while is okay, but continuing with the same routine every day can be disastrous for your sleeping habits. Stick to consistent bedtimes, don’t drink excessively and give yourself time to relax after coming home from a party.