As the days grow longer and the temperatures rise, it's natural to want to spend more time outside and have fun in the sun. But taking care of your sleep habits is essential too, especially during summertime.
Most people don't think to change how they sleep during the summer. They may do the logical step of switching to a lighter blanket but stop there.
While sleeping in a cool room produces better sleep than in a hot one, and it's better to sleep in a cool room with a blanket than in a hot room wearing nothing, there are other steps you can take to ensure you have a good night's sleep. Here are five tips to help you get better sleep this summer!
Install black-out curtains to keep the sun out
Ok, this seems pretty obvious, but most people think their black-out shades are good enough, and they are not. When the sun rises so early in the summer, you must take care of the light seepage that escapes from the sides or top of your window treatment.
Your brain will register as a cue to wake up, and 5:15 am is way too early a wake-up time if you ask me! Get creative in solving the problem. You can use black-out film, hefty bags, or black sheets from Target with some velcro strips!
Use a fan with an air conditioner to stay cool
Your Air conditioning may be working overtime when it's blazing hot outside. Getting the temperature right in each bedroom can be challenging, especially in older homes; getting each bedroom cool is tricky.
Get a fan and place it near your Bed to get more air circulating in the room. You want to create a cool sleeping environment by keeping the room temperature below 71 degrees.
When we sleep, our body temperature lowers by 1-2 degrees Fahrenheit; this temperature decrease helps the body conserve energy and redirect energy to other parts of the body.
Drink plenty of fluids during the day so you're not as thirsty at night. You can drink a bit of cold water before bed, but make sure it's not too much water or you will have to get up to go to the bathroom multiple times throughout the night. It is better to be drinking water throughout the day.
Alcohol & Caffeine
There is nothing like an outdoor summer party with a fine Rose to get people in a happy Summer vibe. However, that Rose can come with an unwanted payback.
Alcohol may help you get off to sleep fast but disrupts your sleep during the night. Caffeine (tea, coffee, cola drinks) are stimulants that can keep you awake.
Avoid daytime naps
I know a hammock in the shade looks tempting for a daytime snooze, but sleeping during the day will make it much more difficult to sleep well at night. If a nap is needed, take a snooze for no more than twenty minutes, and be sure you have at least 6 hours of being awake between the power nap you took and bedtime. And make sure you don't fall asleep on the couch in front of the TV.
Cool Down Before Getting into Bed
Take a cool bath or shower before bedtime. Get yourself some lovely bath salts. A cool bath can lower your body temperature and leaves you feeling clean and refreshed before you slide into the sheets.
Wear light-colored pajamas and make sure they are a material that keeps you cool, like wool or light cotton. I also suggest investing in a set of bamboo or lightweight cotton sheets to keep you cool and comfortable at night.
No matter how you choose to sleep to beat the heat, getting enough sleep is critical for your health and well-being.
So make sure you get plenty of rest this summer by following these simple tips and making minor adjustments with significant results.