Sleep Well in a Heat Wave

Originally at: https://www.sleepdallas.com/blog/sleep-well-heat-wave/

Summertime – it’s here! Bring on the longer days filled with sunshine, busy schedules, staying up late to socialize, vacations and other adventures. Unfortunately, the season of jam-packed schedules and distractions can make it harder to stick to a consistent sleep schedule and hotter temperatures can make sleep elusive and less refreshing. Don’t despair, though! With a few mindful changes, you can find yourself back on track and waking up with the energy you need to take on the season. Follow these tips to help ensure a good night’s sleep during the hottest of summer nights.

Keep the thermostat in the 60s. Do not be tempted to move your thermostat to the 70s to save money during sleep. Good sleep will make you more productive, so don’t trip over dollars to pick up nickels. If you don’t have air conditioning, make sure to use a fan to keep the air circulating.

Take advantage of the cooler mornings to get outside and reset your circadian rhythms. The sunshine can help reduce troubles falling asleep and help  eliminate the urge to stay up late. This will increase your sleep drive in the evenings when you need melatonin release and proper preparation for sleep.

Reduce light indoors. As daylight hangs around longer, bringing rays into your living quarters deep into the evening, you need to consider darkening the inside environment of your home by dimming the inside lights about an hour before your desired sleep time. Blackout curtains are a good option if you’re willing to make the investment, but a sleep mask works to block out light as well. This will help mimic those times hundreds of years ago when we would sleep as soon as darkness prevailed.

Avoid screen time before bed. Much like you need to dim the lights in a room before bed, it’s important to avoid light exposure from electronic screens. Electronic devices emit blue light, which can trick your body into thinking it’s daytime. Switch them out for a relaxing wind-down ritual like reading a book or having a cup of tea.

Use breathable bedding. Bedding plays a crucial role in helping your body cool down enough to sleep. During the summer in particular it can be helpful to use a lighter blanket than during other times of the year. The type of material your sheets are made of can make a difference too–look for sheets derived from natural fibers, made from lightweight cotton or bamboo or those with moisture-wicking properties or microfiber.

Keep a consistent bedtime routine. Although it can be tempting during the summer to change your routine for vacations or