5 ways to adjust your sleep habits for summer

Many of us find it harder to fall asleep in the summer than the winter. On cold, dark days, it is all too easy to crawl into a warm bed and drift off, whereas on a hot, sticky night, when endless tossing and turning beckons, there are few things more difficult.

There are multiple reasons why summer disrupts our sleep, but by adjusting your nighttime habits to fit the season, you can get the rest you need and wake up feeling ready to enjoy everything summer has to offer.

Establish a sleep routine

Our bodies run on our circadian rhythm, an internal clock which dictates when we feel tired and when we feel wakeful. This rhythm works best when it follows a regular routine, and works worst alongside an irregular lifestyle.

Try to go to bed and wake up at the same time every day, even on weekends. This will give your internal clock a regular schedule to follow, teaching it when it should wind down for sleep and when it should wind up for some additional energy. 

Follow a consistent sleep schedule for a few weeks to increase the quality and quantity of your rest.

Create the optimal sleep environment

Winter is the season of cold and dark, two things which aid sleep. 

When we’re cold and deprived of light, our circadian rhythm slows down to aid the conservation of energy. Conversely, when we’re exposed to plenty of heat and sunlight, we find it much harder to get to sleep. 

The solution is to create as cool and quiet a sleep environment as possible. Blackout blinds on the windows, and a fan or air conditioner in the bedroom will better prepare your body and mind for sleep.

Turn off the tech

Exposure to light stimulates us, telling our brain we need to be aware of what’s going on around us. This is true of sunlight, and it’s also true of the blue light which emanates from your phone and tablet.

Try to avoid looking at a screen in the hour or two before going to bed. Instead, do a relaxing screenless activity, like reading a book, writing in a journal, talking to a loved one, or listening to music. 

Leave your phone face down and away from the bed while you sleep, to prevent flashing message alerts from waking you up.

Exercise in the morning

Exercise makes us tired, that much is obvious, but the time of day in which you do your exercise has as much impact on how well you sleep as the amount of exercise you do.

Getting active in the morning will increase your heart rate and body temperature, winding up your circadian rhythm and making you feel alert and full of energy for the next few hours. Getting active in the evening will do the same thing, and therefore make it harder for you to fully relax before bed.

Save your daily exercise for early in the day to ensure the best night’s sleep.

Adjust your diet

Cold temperatures cause our body to use up more energy quicker, which is why eating a hearty meal late on a winter’s evening will not disrupt your sleep as much as the same meal would in the summer.

A large meal takes a long time to digest, especially when you’re warm, so eating late will likely result in you lying awake feeling bloated and even hotter long into the night. Adjust your eating habits for the summer, eating lighter and earlier than you would in winter.

When you’re feeling rested, you can go out and make the most of those long, hot, joyful summer days.

Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth Perks range today here.