Keep Your Cool with These Summer Sleep Tips
Higher temperatures mixed with humidity do more than cause bad hair days in the summer—they also affect the quality of sleep for many. Seasonal changes like later, longer sunsets, dehydration from being at the beach or pool all day, and allergies can make getting enough sleep an even bigger challenge during the summer months. So if you’re feeling the heat a bit more than usual, here are a few tips on how to sleep better when the temperature—and your insomnia—is on the rise.
4 Ways to Sleep Better in the Summer
Baths + showers 🚿🛁
It might seem a little counterintuitive, but a hot bath 1-2 hours before you go to bed can cool you off once you’re in bed. The bath raises your core body temperature, which then causes the release of heat through your extremities.
If it's within an hour of your bedtime, you can take a medium warm shower OR short bath just long enough to increase the temperature of your extremities. This could be a useful strategy for you if you’re prone to having cold hands and feet.
If you usually work out in the evening, consider moving the time earlier in the day. Morning is preferable since the temperature will be lower than the evening. Also, bright light earlier in the day will help you get sleepier at night.
Can’t exercise earlier in the day because of your schedule and need to squeeze in your session at night? Try to have a less intense workout which won’t raise your core body temperature as much.
Consider swapping your spin class for a moderately paced walk.
Both modal and bamboo fabrics have been known to be breathable and ideal for warmer sleeping conditions. Although it’s technically loungewear (and not PJ’s) I recently bought these joggers and tanks. Let’s just say I was so enamored that I bought a second set in another color!
Although I’ve not tried this, a few colleagues in the sleep space have recommended sleeping in moisture wicking workout wear.
Bamboo sheets are typically cooler than cotton ones. Microfiber sheets are also another good option since they’re absorbent and wick moisture away.
If you need an intervention beyond sheets, cooling mattress pads are a great next step. I’ve been using this one from ChiliSleep (use code DOCPRO15 for 15% off) for several months, and it’s been a game changer in keeping me cool (and also increasing my deep sleep scores!)
Improve Your Insomnia with a Sleep Sanctuary
Seasonal changes require us to adapt so we can sleep (and feel) better. As a former bad sleeper whose mood, energy, and overall health were impacted by a lack of quality sleep, I went on my own journey after a decade of dependence on sleep medication to improve my health and life by improving my own sleep.
Now I work with women to “makeover” their sleep protocols so they fall asleep faster, sleep longer, and wake feeling refreshed.
If you are ready to create your own sleep sanctuary and overcome the “sleep stealers” that are keeping you and your partner from feeling your best, contact me today for a free discovery call. And if you want to fall asleep faster, stay asleep longer, and feel more rested when you wake up, download my free Better Bedroom Checklist today.