They are wonderful those balmy summer nights. Sit outside for a long time and enjoy a setting sun. Delicious! Until it’s time to go to sleep. It’s often too hot and then you obviously have a much harder time sleeping in … recognizable?
Not surprising in itself because temperature is one of the controlling elements your body deploys to bring you to dreamland. There are a lot of processes that regulate temperature in your body. Your core temperature protects your organs and brain and is usually around 36 to 37 degrees.
It decreases by about 1 degree as the sleep time approaches. This way, your body uses less energy. As you sleep deeper, your skin temperature also creeps closer to your body’s core temperature. That’s why your body radiates heat when you sleep.
As the night progresses and you get closer to the point of awakening, the distance between the two will increase again, your core temperature normalizes and your skin slowly cools down.
A fascinating game that repeats itself every day. Even in summer … only then it’s not so easy to drop your body’s core temperature anymore. It’s too hot in your bedroom and in your bed. And then you start sweating or in other words you get night sweats.
Looking for sleep tips to sleep better during hot summer nights?
Sleeping well during the summer can be a challenge, especially when the heat disrupts your sleep. Fortunately, there are a few tricks and tips to sleep better during warm nights. A lukewarm shower before bed can help regulate your body temperature and help you relax before going to bed.
Your blood vessels dilate and your body will want to reduce your body heat. Also make sure you choose breathable bedding. For example, made of cotton, tencel, bamboo or linen to reduce heat in bed. Use thin, light and very heat-regulating duvets or remove the filling from the cover and sleep only under your bedding.
To sleep well in the summer, best keep your bedroom cool. Of course, installing an air conditioner is an ideal solution, however, you can also cool by using a fan. If necessary, hang an ice bag in front of the fan. Leave a window a jar for air circulation. Although it is important that the outside temperature then is not higher than that in your bedroom. Blackout curtains can also help keep out daylight, especially in the early morning hours.
Keep your sleep rhythm even during the summer months. It is tempting to stay up longer, after all, it stays light longer. Our biological clock likes regularity. Thus, your sleep-wake rhythm remains unchanged and the production of melatonin, for example, occurs at about the same time. It is important to be consistent with your sleep routine so that your body gets used to a certain sleeping pattern.
To get the best night’s sleep, avoid alcohol and caffeine, especially before bedtime. Both substances can disrupt your sleep and cause you to have trouble falling asleep.
Remember that a good night’s sleep is essential to your overall well-being, especially in the summer when warm nights can affect the quality of your sleep. With these tips and tricks, hopefully you can enjoy refreshing and restorative sleep, even during balmy summer nights. Go into summer well prepared and make sure you have everything you need to help your body and mind relax and sleep well. Don’t let that summer heat be an obstacle to a good rest!
Is it good to sleep in hot weather?
Hot weather often leads to insufficient sleep. The heat stops your natural body temperature cycle from properly engaging, which in turn hampers the quality of your sleep.
Is it harder to sleep in the summer?
When temperatures are high, it’s often difficult to fall asleep. This is because the natural body temperature cycle can not properly engage. It may also be uncomfortable, which makes it hard to fall asleep in summer.
How long should you sleep in the summer?
Most people will sleep less in summer. You should still try to strive for a 7 to 9 hour sleep schedule. It may be difficult to maintain this during high heat, however.
