How to Sleep Better During the Summer in 5 Easy Steps

Beat the Summer Heat: Tips for Better Sleep in the Warmer Months

How to Sleep Better During the Summer can often seem like a daunting task. Longer daylight hours, higher temperatures, and a more social lifestyle can wreak havoc on your sleep schedule. But don’t worry, we’ve got you covered with some straightforward strategies to help you catch those much-needed Z’s:

1. Keep your bedroom cool and dark with fans or air conditioning.
2. Stay hydrated and eat light to avoid night sweats and discomfort.
3. Develop a relaxing bedtime routine to signal to your body it’s time to unwind.
4. Optimize your sleep environment with cooling sleep accessories.
5. Maintain a consistent sleep schedule to keep your body clock in check.

Longer days and warmer nights can throw off your natural circadian rhythm. According to Kat Lederle, PhD, MSc, “The longer we see light, the longer the body clock will tell the body it’s daytime and it needs to stay awake,” making it tough to fall asleep.

Here’s a simple plan to help you adjust and get better sleep even during hot summer months.

I’m Ben Trapskin, founder of Yawnder. I’ve experienced my own struggles with sleep and have spent years helping others find solutions. Let’s explore these strategies to improve your summer sleep quality together.

Keep Your Bedroom Cool and Dark

Keeping your bedroom cool and dark is crucial for a good night’s sleep during hot summer months. Here are some easy steps to achieve this:

Use Fans and Air Conditioning

Fans and air conditioning can be lifesavers when it comes to cooling your bedroom. If you don’t have air conditioning, a reliable fan can make a big difference.

• Yawnder CoolBreeze™ Fan: This fan is designed to circulate air efficiently, creating a cool and comfortable environment. Place it near your bed for maximum effect.

• Ceiling Fans: Make sure your ceiling fan is set to rotate counterclockwise. This pushes cool air down and creates a pleasant breeze.

• DIY AC Unit: A budget-friendly trick is to fill a cooler with ice or cold water. Place a fan behind it to blow cool air into the room. This can help lower the temperature without breaking the bank.

Opt for Lightweight Bedding

Your bedding plays a big role in how comfortable you feel during the night. Heavy blankets and thick sheets can trap heat, making you feel hot and sweaty.

• Yawnder ChillBlanket™: This cooling blanket is made from breathable, moisture-wicking fabric that helps regulate your body temperature.

• Heat-Wicking Fabrics: Look for sheets and pillowcases made from materials like cotton, bamboo, or linen. These fabrics are breathable and help keep you cool.

• Freeze Your Pillowcase: For an extra cooling effect, place your pillowcase in the freezer a few hours before bed. This simple trick can make your bed feel refreshingly cool when you lie down.

Dark Room

Keeping your room dark can help signal to your body that it’s time to sleep, even if it’s still light outside.

• Blackout Curtains: These curtains are designed to block out all outside light. They’re especially effective at keeping bedrooms cool by preventing sunlight from heating up the room during the day.

• Close Blinds During the Day: Keeping your blinds closed can reduce heat buildup. Insulated cellular shades can slash solar heat that comes through windows by up to 60%.

Ventilation

Proper ventilation can also help keep your bedroom cool.

• Open Windows: If the weather permits, open your windows in the evening to let in the cool night air. This can help lower the room temperature before you go to bed.

• Use a Dehumidifier: If you live in a humid area, a dehumidifier can help keep the humidity at a comfortable level, making it easier to sleep.

By following these tips, you can create a cool, dark oasis in your bedroom, making it easier to fall asleep and stay asleep, even during the hottest summer nights.

Next, let’s talk about the importance of staying hydrated and eating light for a better night’s sleep.

Stay Hydrated and Eat Light

Drink Plenty of Water

Staying hydrated is crucial for good sleep, especially during the hot summer months. When your body is well-hydrated, it can regulate temperature more effectively, helping you stay cool at night.

Tips for Staying Hydrated:

• Drink Water Throughout the Day: Aim for at least 8 glasses of water daily. This helps avoid dehydration, which can disrupt sleep.
• Avoid Sugary Drinks: Stick to water or herbal teas. Sugary drinks can cause energy spikes and crashes.
• Hydrate Early: Try to drink most of your water earlier in the day. Drinking too much right before bed can lead to frequent trips to the bathroom.

Avoid Alcohol and Heavy Meals Before Bed

What you eat and drink before bed can significantly impact your sleep quality. Alcohol and heavy meals are two major culprits that can disrupt your rest.

Why Avoid Alcohol?

• Disrupts Sleep Patterns: While alcohol might help you fall asleep faster, it interferes with REM sleep, the deep, restorative sleep stage.
• Causes Nighttime Wakefulness: As your body processes the alcohol, it can wake you up in the middle of the night.

Why Avoid Heavy Meals?

• Harder to Digest: Heavy meals, especially those high in fat and protein, take longer to digest and can cause discomfort.
• Leads to Sleep Disruption: Eating large meals close to bedtime can lead to acid reflux or heartburn, making it hard to fall asleep.

Tips for Eating Light:

• Opt for Light Meals: Choose light, protein-rich snacks like Greek yogurt, cottage cheese, or a handful of nuts. These are easier to digest.
• Set a Cutoff Time: Try to finish eating at least 2-3 hours before bedtime. This gives your body time to digest and settle.

By staying hydrated and avoiding heavy meals and alcohol before bed, you can improve your chances of getting a good night’s sleep, even during the summer heat.

Next, let’s explore how to develop a relaxing bedtime routine to further improve your sleep quality.

Develop a Relaxing Bedtime Routine

Practice Relaxation Techniques

Creating a calming bedtime routine is key to easing into sleep. Relaxation techniques can help manage stress and signal to your body that it’s time to wind down.

Try These Techniques:

• Deep Breathing: Techniques like 4-7-8 breathing can reduce stress. Breathe in for 4 seconds, hold for 7, and exhale for 8.
• Mindfulness Meditation: Focus on your breath and let go of thoughts about the past or future. Studies suggest this can reduce anxiety and improve sleep.
• Guided Sleep Hypnosis: Use the Yawnder Relaxation App for guided sleep hypnosis. It’s designed to help you relax and drift into sleep.

Case Study: Dr. Alcibiades J. Rodriguez from NYU Langone Health suggests getting out of bed and reading something boring if you can’t sleep. This can distract your mind and help you feel drowsy again.

Limit Screen Time Before Bed

Electronic devices emit blue light, which interferes with melatonin production, the hormone that regulates sleep.

Steps to Reduce Screen Time:

• Power Down: Turn off TVs, computers, smartphones, and tablets at least an hour before bed. The blue light from these devices can keep you awake.
• Create a Device-Free Zone: Keep all electronic devices out of the bedroom to create a more sleep-friendly environment.
• Engage in Low-Tech Activities: Read a book, listen to soft music, or practice gentle stretching instead of scrolling through your phone.

Expert Quote: “The single biggest return on effort for better sleep is to avoid all electronic screens starting an hour before bedtime,” says Dr. Cameron Johnson, a psychiatrist at Loma Linda University Health.

By incorporating these relaxation techniques and limiting screen time, you can create a bedtime routine that helps you wind down and prepare for a restful night’s sleep.

Next, let’s discuss how to optimize your sleep environment for even better sleep quality.

Optimize Your Sleep Environment

Creating a sleep-friendly environment can make a huge difference in how well you sleep, especially during the hot summer months. Here are some simple steps to optimize your bedroom for better sleep.

Use Cooling Sleep Accessories

Cooling accessories can help regulate your body temperature and keep you comfortable. Consider investing in:

• Cooling mattresses: Traditional spring mattresses tend to stay cooler than foam or latex ones. However, newer foam mattresses with temperature-regulating features, like advanced polyfoam, can also be effective.
• Yawnder CoolPillow™: This pillow is designed to stay cool throughout the night, preventing you from waking up sweaty.
• Bamboo sheets: These are breathable and wick away moisture, helping you stay cool. Bamboo fabrics like lyocell, viscose, or rayon are particularly effective.

Expert Tip: “Fabrics like bamboo, cotton, and Tencel are breathable and can wick away moisture,” says Logan Foley, a sleep science coach.

Shower Before Bed

Taking a shower before bed can help regulate your body temperature. It might seem counterintuitive, but a warm or lukewarm shower can actually cool you down.

• Cooling effect: When you step out of a warm shower into a cooler room, your body temperature drops, helping you feel more relaxed and ready for sleep.
• Body temperature regulation: This cooling effect continues as your body prepares for rest, making it easier to fall asleep.

Expert Tip: A systematic review found that a warm shower one to two hours before bed can significantly improve sleep quality.

By using cooling sleep accessories and taking a shower before bed, you can create a sleep environment that helps you stay cool and comfortable all night long.

Next, we’ll look at the importance of maintaining a consistent sleep schedule.

Maintain a Consistent Sleep Schedule

Go to Bed and Wake Up at the Same Time

A consistent sleep schedule is key to quality rest, especially during summer. Your circadian rhythm—the body’s internal clock—relies on regular sleep patterns to function properly. Going to bed and waking up at the same time every day helps regulate this rhythm.

Dr. Wu suggests sticking to your schedule even on weekends and vacations. This consistency trains your body to know when it’s time to sleep and wake up, making it easier to fall asleep and wake up refreshed.

Pro Tip: Avoid drastic changes in your sleep schedule. If you need to adjust, do it gradually, shifting your bedtime or wake-up time by just 15-30 minutes each day.

Avoid Napping and Night Shifts

Napping can disrupt your sleep cycle, especially if done too late in the day. If you must nap, keep it short—20-30 minutes—and never nap after 2 p.m. Long or late naps can make it harder to fall asleep at night.

Expert Insight: Dr. Cameron Johnson emphasizes avoiding overnight shift work if possible. Night shifts can wreak havoc on your circadian rhythm, leading to poor sleep quality and other health issues.

Quick Facts:

• Night shifts and irregular sleep patterns can lead to cognitive impairment and mood disorders.
• Short naps earlier in the day are less likely to interfere with your nighttime sleep.

By maintaining a consistent sleep schedule and avoiding naps and night shifts, you’ll support your body’s natural sleep-wake cycle and improve your overall sleep quality.

Frequently Asked Questions about How to Sleep Better During the Summer

How to Sleep Better During the Summer

Keeping your bedroom cool is crucial. Aim for a thermostat setting between 60-67°F (18.3-19.4°C). A cooler room helps your body maintain its natural core temperature, which is necessary for good sleep. Use fans or air conditioning to help achieve this.

Hydration is key. Drink plenty of water throughout the day to avoid dehydration, which can disrupt sleep. However, avoid drinking large amounts just before bed to prevent nighttime trips to the bathroom.

Relaxation techniques like mindfulness meditation, deep breathing exercises, or using the Yawnder Relaxation App can help reduce stress and prepare your mind for sleep. Try the 4-7-8 breathing method for a quick relaxation boost.

Consistent schedules are important. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.

Why do I struggle to sleep in summer?

Longer daylight hours can be a major culprit. Extra sunlight exposure in the evening suppresses melatonin production, the hormone that signals your body it’s time to sleep. Consider using blackout curtains to keep your room dark.

Higher temperatures make it difficult for your body to cool down, which is essential for sleep. Use lightweight bedding and cooling accessories like the Yawnder ChillBlanket™.

Lifestyle factors such as increased social activities and travel can disrupt your sleep routine. Try to maintain a consistent schedule and limit late-night activities.

What causes excessive sleep in summer?

Dehydration can lead to fatigue and excessive sleep. Ensure you’re drinking enough water throughout the day.

Lack of physical activity might also be a factor. Regular exercise helps regulate your sleep-wake cycle, but avoid vigorous exercise close to bedtime.

Medication side effects could be another reason. Some medications can cause drowsiness. Consult your doctor if you suspect your medication is affecting your sleep.

By managing these factors, you can improve your sleep quality and enjoy better rest during the summer months.

Conclusion

At Yawnder, we understand the unique challenges that summer brings to your sleep routine. With longer daylight hours, higher temperatures, and increased social activities, it’s no wonder many of us struggle to get a good night’s sleep during the warmer months.

Our expert evaluations and carefully curated sleep products are designed to help you overcome these obstacles and achieve better sleep quality. From cooling fans and lightweight bedding to hydration tips and relaxation techniques, we’ve got you covered.

Yawnder’s CoolBreeze™ Fan and ChillBlanket™ are just a few of the products that can make a significant difference in your sleep environment. These items are designed to keep you cool and comfortable, ensuring that you can fall asleep faster and stay asleep longer.

For those looking to optimize their sleep environment further, our CoolPillow™ and bamboo sheets offer excellent temperature control and breathability. These accessories can help regulate your body temperature and create a more sleep-friendly atmosphere.

Don’t forget to maintain a consistent sleep schedule and develop a relaxing bedtime routine. These habits are crucial for aligning your circadian rhythm and improving your overall sleep quality.

If you’re interested in learning more about how to improve your sleep, check out our Sleep Study page. Here, you’ll find detailed information and resources to help you achieve the restful sleep you deserve.

By following these tips and incorporating Yawnder’s expert-recommended products into your routine, you can enjoy better sleep quality and wake up refreshed, even during the summer months.