Summer's long, sunny days offer several opportunities for outdoor adventures and activities. Nevertheless, the change in season can disrupt sleep patterns and make it harder to rest well. Good sleep and proper rest are important for overall health, boosting energy levels, improving mood, and aiding recovery after a day of summer fun.
Here are five ways to improve sleep quality during the warmer months:
Maintain a consistent sleep schedule: Maintaining a regular sleep routine helps regulate your body's internal clock, making it easier to fall asleep and wake up at the same time each day. According to the NIH, going to bed and waking up at the same time, even on weekends, can improve sleep quality and duration.
Create a comfortable sleep environment: During the summer, keeping your bedroom cool, dark, and quiet is essential for quality rest. Studies recommend maintaining a temperature between 60-67°F (15-19°C) for optimal sleep. Consider blackout curtains to block out early morning sunlight and a fan or air conditioning to keep the room cool.
Limit screen time before bed: Blue light from electronic devices like smartphones, tablets, and TVs can interfere with your body's production of melatonin, a hormone that regulates sleep. Experts advise reducing screen time before bed, ideally for at least an hour, in order to improve sleep quality.
Improve your diet and hydration: Avoid large meals, caffeine, and alcohol close to bedtime. Preferably, eat a light evening snack if you're hungry, as heavy or spicy meals can cause discomfort and disrupt sleep. Besides, staying hydrated is also important, but limit fluid intake before bed to avoid nighttime trips to the bathroom.
Move that body: Engaging in regular physical activity during the day can help improve sleep quality. Exercise can reduce the time it takes to fall asleep and increase the amount of deep sleep you experience. However, avoid intense exercise close to bedtime, as it can have a stimulating effect.
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