How to Sleep Well in the Summer
It isn’t always easy to sleep well in the summer. Long, warm days and plenty of social activities can put a dent in our slumber. Many of us find it hard to get to bed when it’s still light out; we tend to get home later from evening recreation and patio drinks with friends, too.
In Alberta, where GoGet.Fit is based, summer means sunrise around 5 a.m. and sunset after 10 p.m. And, it doesn’t get nearly as dark - even in the middle of the night - as it does in the winter months. This impacts our circadian rhythm because production of melatonin - the hormone responsible for sleepiness - is tied to darkness.
But, if you find yourself feeling wide awake when you’d normally be ready to hit the hay, don’t worry; there are a few easy things you can do to sleep well in the summer.
How to Sleep Well in the Summer
The first thing is awareness. It’s hard to pack up your picnic or cut your volleyball game short when the sun’s rays are still casting their warmth down upon you. It’s important to keep in mind how these activities impact your sleep. Exercise is very stimulating for the body, which is why it’s better to keep your heart rate down in the last few hours of the day.
The solution isn’t to cut out your sports, but rather to ensure you leave an hour or two to wind down before bed. When possible, start your activities earlier in the evening and then set aside some time to relax with your friends or teammates before heading home. And, if you have a strenuous bike ride back at the end of the day, be aware that your body will need to wind down before it’s ready for sleep.
Summer weather can be enough to make it feel like we’re on vacation. Many people enjoy soaking in the sun with a cold drink in hand. However, having more than a couple alcoholic beverages, particularly later in the evening, is going to result in a less restful night.
Beyond behavioural choices and awareness, there’s lots we can do to optimize our environment to sleep well in the summer. Because we fall asleep more easily and stay asleep longer in dark environments, it’s important not to be disturbed by light when you’re going to bed or want to snooze through the early summer sun.
Summer Sleep Hygiene
Blackout curtains and eye masks are both effective in shielding us from light that can disrupt the circadian rhythm. However, eye masks might be a better choice since they still let light into the room. This allows your body to know the day is coming before you actually wake up. Dimming the lights or using a good old fashioned incandescent lamp in rooms you spend time in before bed can help with melatonin production, too.
The other major challenge for sleeping well in the summer is the heat. Hot, sunny days also make for warm nights. If you don’t have air conditioning, cooling your room down to the optimal temperature - 18C - can be tough.
Our bodies can’t fully relax when they are warm - a biological safety mechanism that helps prevent people from overheating in their sleep. Opening the windows can help, but could also increase your exposure to outside noises, particularly from those neighbourhood birds that love to get up at the crack of dawn. Fans can work well to cool your bedroom or keep it cool after you close the window. The sound of your fan running can also help filter out “breakthrough” noises that might interrupt your slumber.
At the end of the day, it’s very common to have a little trouble with sleep during the summer. If you aren’t sleeping well, it’s better not to resort to pharmaceutical sleep aids. Instead, practice good sleep hygiene while also getting the most out of the warm weather!