Be sure to maintain your sleep and general well-being over the summer months. During summer, a variety of factors can affect sleep, such as the change in temperature, sleep schedules, as well as the real impact of daily work and life stresses. So, we spoke with Dr Estelle De Beer, Naturopathic Sleep Doctor at SleepDrops Sleep and Wellness Centre, to share her insights and tips as to how to boost your well-being and optimise your sleep during the warmer nights.
SLEEPING THROUGH SUMMER
Warmer weather, longer days and busy social schedules are what we love about summer, however it can often be exhausting. With heat and humidity interfering with our sleep, we can find ourselves sleeping less and waking more during the night.
Our sleep is controlled by our internal circadian rhythm (body clock) which responds to changes in light and temperature. Our sleep hormone, Melatonin, is released in darkness encouraging us to fall asleep and stay asleep. With longer summer daylight hours, Melatonin secretion is delayed, resulting in disrupted sleep times.
Our body clock prefers routine, but during summer weekends and holidays, our sleep and wake times are often different, confusing our body clock. This phenomenon is called a ‘delayed sleep phase’ or ‘social jet-lag’ and is something that can affect us all year round, but more-so in summer.
Despite these challenges, you can still get a great night’s sleep in summer, with a few smart adjustments to your behaviour and environment. Prioritising your sleep is important, as research shows eight hours of quality sleep is crucial for enhancing creativity, clear thinking, a better mood, and positively impacts every aspect of our mental, emotional and physical health.
Make the most of the season by following these sleep tips this summer.
SWITCH LIGHT BULBS
An incandescent light bulb gives off 90% of its energy as heat, not light. Where-as (LED) lights put out 90% of the energy it uses as light. Switching to LED bulbs will make your room cooler and lower your energy bills too. If you do use incandescent bulbs, turn them off well before bed-time for a cooler room.
OPTIMISE YOUR BEDDING
Cooler bedding can make all the difference to your sleep:
- Sheets – Cotton or linen sheets help soak up sweat to keep you cool
- Pillows – Pillows that have natural fibres are a better option for hot sleepers
FREEZE YOUR SHEETS
Try putting your bedsheets and pillowcases inside a plastic bag in the freezer for 5-10 minutes, providing cool relief as you drift off to sleep.
TRY BREATHABLE SLEEPWEAR
Stick with lightweight sleepwear in natural fibres. Research shows that wearing cooler fabrics, such as cotton or even lightweight wool, can help you sleep better.
CONSIDER A NEW MATTRESS
Spinal alignment and skeletal support are just as important as comfort, to ensure a good night’s sleep. If you are especially hot in summer you will want a firmer comfort level, so you don’t sink down into your mattress and get hotter.
LOWER YOUR ROOM TEMPERATURE
The optimal temperature for a cool sleep is 16-21 degrees Celsius. A room that’s too humid can affect your sleep quality, so aim for 40% – 60% humidity.
CREATE AIR FLOW
Open windows and turn on a fan to create a cross flow of air. Open all the doors in your house to keep air circulating. If it’s breezy outside, use fans to accelerate and blast breeze through your house. Try not to have the fan aimed directly at people, as this can cause a chill.
KEEP THE SUN OUT
Keep curtains and blinds closed to keep warm air out, while trapping cool air inside. Studies show that medium-coloured drapes, with white plastic backings, can keep rooms 33% cooler than other colours. Block out curtains or an eye mask are your best defence against early sunrises.
TAKE A COLD SHOWER
A drop in body temperature can induce sleepiness, so try a cool shower an hour before bed. Another option is dap yourself with a wet towel or herbal cooling towelettes.
DRINK COOL WATER
Dehydration symptoms such as headaches, muscle cramps and a dry mouth can keep you awake at night, so stay hydrated throughout the day for a better sleep. Keep a glass of water near your bed for those hot evenings. Drinking a little cool water before you go to sleep may also bring down your body temperature.
AVOID SUNBURN
Avoid getting too much sun during the day, as sunburnt skin can stop you sleeping. Try cooling aloe vera on your skin before bed to refresh if needed.
CONSIDER YOUR NUTRITION
Eating nutritious dinners rich in easily digestible foods such as salads, vegetables and fruit help the body generate less heat. Keep the house temperature down by cooking in the microwave, or on the outdoor BBQ. Try to avoid alcoholic beverages, as they increase body temperature and disrupt sleep patterns.
AVOID SUNBURN
Avoid getting too much sun during the day, as sunburnt skin can stop you sleeping. Try cooling aloe vera on your skin before bed to refresh if needed.
CONSIDER YOUR NUTRITION
Eating nutritious dinners rich in easily digestible foods such as salads, vegetables and fruit help the body generate less heat. Keep the house temperature down by cooking in the microwave, or on the outdoor BBQ. Try to avoid alcoholic beverages, as they increase body temperature and disrupt sleep patterns.
ADJUST YOUR MEDS
You and your doctor may also need to adjust your prescription medicine for a cooler sleep. Night sweats are often a side effect of drugs to treat:
- Depression
- Diabetes
- Cancer
Your doctor could adjust the drug, dosage or time of day you take your meds to help ease night sweats.
Sources:
https://www.webmd.com/sleep-disorders/what-happens-body-during-sleep#1
https://www.sleepapnea.org/40-tips-for-sleeping-during-a-heat-wave-when-you-dont-have-ac/
https://lifehacker.com/this-graphic-shows-you-how-to-stay-cool-while-you-sleep-1718246417
https://sciencing.com/many-hours-daylight-summer-8196183.html
https://www.forbes.com/sites/brianbrettschneider/2018/06/14/summer-solstice-daylight/#14d12aad22b4
https://www.researchgate.net/publication/13492227_How_Significant_is_Magnesium_in_Thermoregulation
Ensure you get the sleep you need night after night, with the right bed for your sleep needs. Simply try our Bed Selector to find the recommended product for you.
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