Plenty of people struggle to get good sleep year round, but the hot summer months can make it even tougher for some. The thing is, our bodies need to cool down for optimal rest, but sweltering temperatures this time of year can get in the way of that happening naturally. If the environment is too warm, we can’t shed heat effectively, making it more challenging to fall asleep and stay asleep.
“Overheating during the night also disrupts sleep, in the form of more frequent awakenings, night sweats and/or reduced sleep quality,” explains Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia. He adds that for folks already dealing with insomnia, high nighttime temperatures make it even more likely they’ll wake up and struggle to drift off again.
But that doesn’t mean you have to wait until winter to get a solid night’s sleep again. These are the sleep expert’s tips for boosting sleep quality despite the summer heat.
- Adjust your environment - Keeping your bedroom cool, dark, and quiet can help. Use the AC and fans to keep the cool air moving and prevent night sweats.
- Cool down with water - Beyond staying hydrated by drinking it, Gradisar also suggests taking a cool shower or bath before bed. An evening swim works, too, as immersing yourself in cool water will help lower your body’s core temperature, setting you up for better sleep.
- Consider your bedding - The material of your blankets makes a difference, and the sleep doctor recommends using natural “heat-wicking” bedding to keep you cooler. He warns that cooling blankets may not be the way to go as the “scientific evidence of their effectiveness is small.” And if you share a bed with a partner, you may want to try the Scandinavian sleep method, where each person uses their own blanket, which helps you avoid sharing each other’s body heat.
- Limit your alcohol - Drinking even moderate amounts of alcohol before bed makes it more likely you’ll wake up during the night, according to Gradisar. Research shows alcohol can decrease the body’s ability to regulate temperature, which only works against you when you’re already battling the heat.
Source: Fox News