Many of us find it difficult to sleep well during the summer as the days get longer and the temperature rises. The longer days and high temperatures can throw off our sleep cycles, leaving us feeling lethargic and weak during the day. But even in the middle of summer, you can guarantee a good night’s sleep by making a few easy changes to your schedule and sleeping space. Here are 7 tips for getting quality sleep in summer:
1) Maintain a Consistent Sleep Schedule:
Even on the weekends, maintaining a regular sleep schedule is one of the best strategies to enhance the quality of your sleep. This will help you fall asleep and wake up feeling rejuvenated by regulating your body’s internal clock.
2) Keep Your Bedroom Cool:
Summertime highs might make it hard to get a good night’s sleep. To keep your bedroom cool, turn on the air conditioner or fans. To further prevent sunlight from disturbing your sleep cycle, think about purchasing blackout curtains or blinds.
3) Choose Breathable Bedding:
Replace your bulky comforters and blankets with breathable, lightweight bedding made of natural fibers like cotton or linen. Better airflow from these materials helps you stay cool all night by regulating your body temperature.
4) Limit Exposure to Screens Before Bed:
Electronic devices such as laptops, tablets, and cellphones emit blue light, which can disrupt your body’s melatonin production, the hormone that controls sleep. Avoid using devices at least an hour before bed in order to encourage healthier sleep. Instead, engage in peaceful pursuits like reading or listening to music.
5) Stay Hydrated:
Feelings of exhaustion and difficulty falling asleep might be intensified by dehydration. However, avoid drinking too much liquids right before bed to prevent having to use the restroom a lot at night.
6) Establish a Relaxing Bedtime Routine:
Establishing a relaxing evening routine might help your body recognize when it is time to relax and get ready for sleep. Some examples of this could be reading a book in bed, having a warm bath, or engaging in deep breathing exercises or meditation. Decide what works best for you and create a consistent nightly routine.
7) Adjust Your Sleep Environment:
If noise or other disturbances keep you from falling asleep, you might wish to use earplugs or white noise machines to drown out undesirable noise. Additionally, if you have light sensitivity, use a sleep mask to make your sleeping environment darker.
Even though getting a good night’s sleep during the summer can be difficult, following these suggestions can make it simpler to fall asleep and wake up feeling more rested. You may have pleasant evenings all summer long by making a regular sleep schedule a priority, setting up a cozy sleeping space, and establishing good nighttime routines.
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