Optimize Your Sleep in the Summer

Cool it down.

Perhaps the most important thing you can do in the summer to ensure sounder shuteye is to lower the temperature.

The ideal sleeping temperature is around 18 degrees Celsius). The reason? Your body temperature naturally decreases to release melatonin and initiate sleep, so cooling your room can give your body a head start.

If air conditioning is out of the question, try using a portable fan or cooling device, which provides whirring white noise in the background. Another habit that can help is taking a warm bath 1-2 hours before bed. It can also cue your body to wind down. 

I also recommend choosing cooler bedding and clothing with breathable, light summer fabrics: Choose pyjamas made from breathable fabrics that wick moisture.

Adjust the lights. 

As the sun sets later, you may also experience a delay when you feel sleepy. To encourage your body to produce melatonin, your body’s sleepiness hormone, try making your sleeping environment as dark as possible to help your body wind down. This means powering down electronics, dimming the light, and closing the curtains.

Get the right kind of light.

Make sure to get exposure to morning sunlight when you wake up and in the afternoon when you may experience a slight dip in alertness. Walking outside will give you a boost of energy and avoid relying on energy drinks or caffeine that may interfere with your sleep that night.

Stay hydrated. 

Drink plenty of water and other liquids throughout the day, especially during physical activity or high heat. Going to bed thirsty not only keeps you up, but dehydration affects body temperature, interferes with the sleep cycle, and shortens the total amount of sleep you get.

Give breathing a try.

Practice breathing or progressive muscle relaxation (clenching and releasing muscle groups). This practice calms your mind and body in preparation for sleep.

sleeping man