Summer has come, which means we can look forward to longer evenings, warmer days, and midsummer festivities. However, summertime changes in weather and scheduling can make it challenging to maintain sleep patterns. With 15 to 20 percent of adults experiencing short-term insomnia, seasonal sleep disturbances are a legitimate concern. So how can you make sure you are rested and refreshed to enjoy all that the coming months have to offer?
Here are some factors that could be affecting your sleep quality, along with tips on how to overcome them for a full and restful night’s sleep.
1. Temperature
Here in Los Angeles, 90+ degree weather is common during much of the summer. The ideal temperature for a sound sleep? Only 68 to 72 degrees.
One way to maintain a comfortable temperature is to use a small, one-room heating unit or fan in the bedroom. Shutting blinds and limiting the use of hot electrical devices during the day can also keep the temperature down.
If cooling down the room is too difficult, try cooling down yourself! Try taking a cold shower before you to bed and using lightweight sheets and pajamas.
2. Longer Days
As the days get longer, it can be tempting to stay up later and wake up with the sun. If this happens, you can end up reducing your sleeping time almost without realizing it.
Humans are biologically inclined to be up and about when the sun is shining, so restricting light to the bedroom using light-blocking shades is one way to help ensure a full night’s sleep. Also keep in mind that while staying up and sleeping in late may sound appealing, snoozing through the morning is not always an option. Resist the temptation to cut back on your sleep in the evening, and you will thank yourself for it in the morning.
3. Changing Schedules
For students and parents of school-aged children especially, summer can bring drastic schedule changes. The schooltime timetable is replaced by social events like sleepovers, parties, and camps that can occupy unusual hours.
Even without the schooltime routine, it is advisable to stick to some sort of sleeping schedule. This can help maintain the body’s natural rhythms and minimize sleeping disruptions. Try to wake up and go to bed within a half-hour window every day, making sure that you are allocating the appropriate amount of hours of rest. Remember that oversleeping (more than 9 hours a day for an adult) can be just as unhealthy as undersleeping.
The Good News
Summer does provide some great opportunities to get your sleeping schedule back on track! Vacations provide the perfect opportunity to make up for lost sleep. Also, the amount you sleep naturally during the summer, when your schedule may be more lax, can serve as a guide to how much sleep you should be getting on a daily basis.
Take the summer as an opportunity to make sure you are as rested as possible!
Resources:
Photo Credit: Pedro Simoes: https://www.flickr.com/photos/pedrosimoes7/
