Study reveals that approximately 40 million Americans suffer from sleep disorders. The figure could even be higher during the summer; high temperatures and increased daylight might interfere with your sleep pattern That can potentially lead to anxiety and can even disturb your mental health. We discussed tossing and turning all night previously which you should check out if you like to learn more.
Well, moving on below are some excellent tips to take care of yourself and sleep better during this summer time.
Drink Water throughout the Day
Delayed sunsets, high temperatures, and dehydration are not uncommon during the summer, all of which are notorious culprits for insomnia. With that said, you can put this problem to rest by drinking loads of water during the day to keep your body hydrated and cool for extended periods.
Ideally, consider consuming six to eight glasses of water every day. However, you should remember that drinking too much water just before retiring to bed could cost you countless visits to the toilet at night. Frequenting the washroom might interfere with your sleep, rendering your efforts to achieve an undisrupted slumber futile.
Keep Your Body Cool and Eliminate Excess Humidity
Another technique for cooling off your body involves showering several times a day, including in the evening just before retiring to bed. Taking a bath not only cools your body but also cleans away dust and sweat; these contribute to poor sleeping habits significantly.
Swimming is another simple way of cooling off your body when humidity and temperature levels hit the roof. Also, ensure to wear light clothes, a hat, and sunglasses during the day to keep cool. Further, apply sunscreen to prevent the scorching sun rays from burning and dehydrating your body. It is also imperative to invest in a fan or air conditioner to cool the air in your bedroom.
Also, high humidity can potentially upset basic functions like sleep; most people generally fall into a slumber easier with less moisture in the air. Dampness in your bedroom could prove detrimental to your ability to breathe, quality of comfort, or even trigger sleep-disrupting allergies. Fortunately, a dehumidifier can be helpful in removing excess moisture from your indoor air which can be very helpful for you to sleep better at night when you have insomnia. Maintaining optimum temperature and humidity in your bedroom is a great step when looking to promote good sleep.
Physical exercise is a proven way of enhancing sleep. In general, exercise helps realign your internal body clock, improves your body temperature, and relieves symptoms of anxiety and depression. You will, however, want to ensure that your body naturally clocks to your sleep schedule, which means that timing is important.
For instance, you may exercise 20-30 minutes in the early-morning sun and nature will correct part of your sleep problem. Avoid exercising within one hour of bedtime because you might aggravate, rather than alleviate, your sleep disorder.
Minimize Light Exposure at Night
Extended daylight is a recipe for trouble for people looking to have good sleep during the summer. For this reason, you need to get rid of excess or artificial light at night. Dim the bulbs or switch them off altogether, and limit the time you spend in front of your television or smartphone. Did you know that excessive exposure to the blue light waves from these devices interferes with the natural production of melatonin, which is a hormone that helps to regulate sleep? Alternatively light therapy help promote sleep.
Sleep in Breathable Materials
If you were sleeping in heavy winter blankets during the cold seasons, it is now time to swap the covers for something lighter. Consider investing in breathable sleepwear and beddings, which can be found online or in your local store. While at it, make sure that you buy something that is advertised for its cooling abilities or breathability.
For instance, you may go for natural fibers, such as bamboo bedding and lightweight cotton covers. Alternatively, you can opt for the modern high-tech wicking fibers that breathe better than your conventional bedding material. If you don’t want to invest heavily in new beddings, you can simply swap your heavy duvets for lighter bed sheets.
Take Camping Trips in the Woods
Research indicates that heading for the woods might help with enhancing your ability to sleep. Spending a few days and nights without access to TVs and smartphones among other sources of artificial light may promote healthier sleep patterns. For example, you’re more likely to sleep and wake up earlier- just before sunrise- when you camp in the woods. If you are not a fan of camping and sleeping in tents, simply get outdoors early and minimize artificial light before getting to bed.
Get Tested for Sleep Disorders
If you’re still experiencing difficulties falling asleep even after practicing the above tips, then you should consider consulting your physician or even getting tested for possible sleep disorders. One of the main factors of sleep apnea is stress, and your doctor might recommend exercising more and taking anti-depressants. A sleep disorder diagnosis test is recommended for people who experience irritability and morning headache. This illness might lead to mental health problems if left untreated.
The best approach to improving your sleep habits involves choosing one or two of the above-mentioned techniques and practicing them for about two months. After some time, they will naturally become part of your unconscious habits. Ultimately, you will realize that great sleep is a product of natural light and noises, appropriate beddings, exercising, and keeping your body cool. Some of the must-have appliances when looking to have a relaxing slumber include a dehumidifier, air conditioner, and fan for keeping your bedroom’s atmosphere cool and free of excess humidity.