Tip To Achieve Quality Sleep During Hot Summer Nights

Quality sleep is vital for our overall well-being, as it plays a crucial role in numerous bodily functions. Numerous studies have linked getting adequate sleep with a longer lifespan and improved health outcomes. However, as the summer season peaks, ensuring sufficient sleep becomes challenging due to various weather factors.

Why Is It Hard To Sleep Well In Summer?

Many researchers found that people tend to wake up early in the summers due to long day hours. Sometimes, humid temperatures also make it difficult to sleep well. Longer daylight hours in summers also leads in lesser melatonin secretion which is an essential hormone for a quality sleep.

Many lifestyle factors in summers such as delay in eating hours, increase in alcohol consumption, etc. can have an adverse effect on general sleeping pattern leading to frequent waking up in the nighttime, further, leading to overtiredness in the daytime.

Higher temperatures disrupt our sleep as our subconscious mind acts as an inner thermostat which adjusts to normal body temperature. A drop in temperature acts as a signal for the body to have a safe sleep.

How To Get Proper Sleep In Summer?

• Maintaining a consistent schedule is important as it helps the body regulate its sleep and wake-time hours effectively.
• Reducing your exposure to daylight, especially in the evening hours, can assist your body in preparing for a sound sleep.
• Maintaining a normal temperature in your room can significantly benefit your sleep. For those without air conditioning, many reports suggest positioning a fan behind a bowl with cold water and ice in the bedroom, this will amplify the fan’s cooling effects, leading to a proper sleep.
• Even if regulating the temperature of your room doesn’t improve your sleep, it’s recommended to choose to wear lightweight pyjamas which will wick away moisture, leading to a relaxed sleep.
• A quick shower before bedtime can trigger a natural cooldown effect on the body as it prepares for a restful sleep.
• Choose lightweight fabrics that can provide relief to your body while sleeping.
• Try to avoid stressful activities, heavy meals, and intense exercise in the evening as these factors can make the body feel hotter. According to many studies, drinking alcohol close to bedtime can disrupt slumber significantly.
• Incorporate some relaxation exercises such as deep breathing, and meditation to calm your body. This will drastically improve your ability to fall asleep fast while also keeping your stress levels in check.