15 Tips For Better Summer Sleep You Should Know

Summertime is an excellent opportunity to get some extra rest. Still, for many people, good sleep during the summer is hard to come by. Heat, humidity, and longer days can disrupt your sleep patterns and make it difficult to get a good night’s rest.

But don’t worry, there are some things you can do to get better summer sleep. Here are 15 tips for better summer sleep you should know.

1. Make sure your bedroom is cool and comfortable

The temperature of your bedroom significantly affects how well you sleep. To get the best summer sleep possible, ensure your bedroom is cool and comfortable. A room temperature between 60 and 67 degrees Fahrenheit is ideal for sleeping.

If your bedroom is too warm or cold, it can make it difficult to fall asleep and stay asleep. So take the time to adjust the temperature of your bedroom to ensure it’s comfortable for sleeping.

2. Get cooldown pyjamas

Another way to keep your bedroom cool and comfortable is to invest in some cooling pyjamas. These are made with special fabric that helps wick away sweat and keep you cool at night.

Pyjamas like those from Lunya are an excellent option for summer sleep. They’re made with cooling fabric and have a loose, comfortable fit that will help you stay relaxed and comfortable all night long.

3. Use a fan

If you don’t have air conditioning in your bedroom, or if you find it too loud to sleep with, a fan is a great way to keep cool at night.

Fans circulate the air and help evaporate sweat, keeping you cool and comfortable all night long. Plus, the fan’s white noise can help you sleep better by soothing your mind and blocking out other noises that might keep you awake.

4. Keep your sheets clean and cool

Sweaty sheets are not only uncomfortable, but they can also make it harder to sleep. It’s vital that you take the opportunity to clean your sheets on a regular basis during the summer time, as this way you’ll be able to stay fresh and comfortable during each warm night. To help keep your sheets clean and cool, wash them in cool water and use a light, air-drying fabric like linen. Avoid using fabric like polyester that can worsen sweating and lead to clogged pores among other things.

5. Take a cool shower before bed

A cool shower before bed can help you fall asleep faster and stay asleep longer. The cool water helps lower your body temperature, making it easier to fall asleep. Plus, showering can help relax your mind and body, preparing you for a good night’s rest.

Cool showers are also a great way to wake up in the morning. The refreshing water can help you start your day feeling refreshed and energized.

6. Use light-blocking curtains or shades

To keep your bedroom dark and cool, use light-blocking curtains or shades. This will help block out the light from the sun, making it easier to fall asleep and stay asleep.

Light-blocking curtains or shades can also help you sleep in on summer mornings. By blocking out the light, they can help you stay asleep longer, so you can enjoy a relaxing morning.

7. Use earplugs

If you’re sensitive to noise, earplugs can help you sleep better at night. They block sound so you can relax and fall asleep without being disturbed by noises outside or in your home.

Earplugs are also great for people who live in urban areas with a lot of traffic noise. If you have issues falling asleep because of the noise from cars or other city sounds, earplugs can help you get the peace and quiet you need to sleep well.

8. Drink chamomile tea before bed

Chamomile tea is a perfect natural sleep aid that can help you fall asleep and stay asleep. The herbal tea has calming properties that can soothe your mind and body, making it easier to fall asleep.

Plus, the warm temperature of the tea can help relax your muscles and prepare your body for sleep.

9. Avoid caffeine in the afternoon or evening

Caffeine is a stimulant that can make it difficult to fall asleep. Avoid caffeine-containing stuff in the afternoon or evening if you’re having trouble sleeping.

Coffee, tea, soda, and energy drinks are all sources of caffeine. So if you’re having trouble sleeping, avoid these beverages in the afternoon or evening.

10. Avoid alcohol before bed

While alcohol may make you a bit drowsy, it can make it harder to fall asleep and stay asleep. Alcohol disrupts your sleep cycle and can cause you to wake up in the middle of the night.

Avoid alcohol in the evening or before bed if you’re having trouble sleeping.

11. Get up and move around every few hours

Sitting or lying down for prolonged periods can make you feel sleepy. But getting up and moving around every few hours can help keep you awake and alert.

Plus, moving around will help increase your circulation and keep your muscles from getting stiff.

12. Get some sun exposure during the day

Sunlight helps regulate your body’s sleep-wake cycle. Exposure to sunlight can help you feel more alert and awake during the day.

Plus, sunlight helps your body produce vitamin D, which is essential for good health.

13. Avoid screen time in the hours before bed

The blue light from screens can disrupt your body’s sleep-wake cycle, making it harder to fall asleep. If you’re having trouble sleeping, avoid screen time in the hours before bed.

This means turning off your TV, computer, phone, and other screens at least an hour before you go to bed.

14. Practice relaxation techniques before bed

Many relaxation techniques can help you fall asleep and stay asleep. These techniques include meditation, deep breathing exercises, and progressive muscle relaxation. Practising these techniques before bed can help you relax your mind and body, making it easier to fall asleep. It’s also a good idea to create yourself some kind of relaxing sleep schedule that you can implement before bedtime that includes some of these techniques as well as other pointers, such as drinking a mug of chamomile tea or eating some sleep gummies. Getting into a routine will help to prepare both your body and mind for a great night’s sleep. 

Practising these techniques before bed can help you relax your mind and body, making it easier to fall asleep.

15. Create a bedtime routine

A bedtime routine can help you wind down before sleep and make it easier to fall asleep.

Your bedtime routine might include taking a warm bath, reading a book, or writing in a journal. Be sure to do whatever you choose every night so your body knows it’s time to sleep.

There you have it! These are 15 tips to help you sleep better at night. If you’re having trouble sleeping, try incorporating some of these tips into your nightly routine. Sweet dreams!