Summer Nights: Make Them Count

Summer is a time for fun, sun, and long, warm nights. But when it comes to sleep, the season can present some challenges. From the heat and humidity to the extended daylight hours and busy social schedules, there are plenty of reasons why you may find yourself tossing and turning during the summer months. However, there's no need to concede to caffeine just yet. With a few simple adjustments to your environment and behaviour, you can improve your sleep quality and make the most of the summer days and nights. So, if you're struggling to catch some Z's this summer, don't worry – we've got you covered with tips and tricks to help you beat the heat and get the restful sleep you deserve.

Keep your room cool and dark

Keeping your room cool and dark during the summer months is essential for a good night's sleep. Here are some tips to help you achieve this:

Keep Your Room Cool

• Limit heat buildup: During the day, close blinds and curtains, especially on north and west-facing windows, to block out sunlight and hot air. Consider investing in blackout curtains or insulated cellular shades, also known as honeycomb shades, which can block up to 80% of unwanted solar heat.
• Use heat-emitting appliances less: Avoid indoor cooking with your oven, stove, toaster, or microwave, as they give off a lot of heat. Even running appliances like washers and dryers can increase the temperature in your home.
• Use lightweight and breathable bedding: Choose light-coloured bed sheets made with breathable fabrics such as cotton, linen, Tencel, or bamboo-rayon. These materials wick moisture away from your body, helping you stay cool.
• Adjust your nighttime wardrobe: Opt for loose, cotton pyjamas that allow for ventilation and comfort during hot nights.
• Utilize fans: Place a fan facing the window to pull hot air out of the room. Adjust ceiling fans to rotate counter-clockwise to pull hot air up and out of the room. Create a cross-breeze by placing a fan across from an open window.
• Stay hydrated: Drinking plenty of water throughout the day will help keep your body cool and prevent heat-related illnesses.
• Use cold household items: Take advantage of ice packs or frozen water bottles to cool down your body. Place them on your head, neck, or wrists, which are areas with pulse points, to effectively lower your body temperature.
• Create a cross-breeze: Open multiple windows or doors to allow air to flow in through one opening and out through another, creating a natural cross-breeze that cools down your room.
• Use a circulating fan: Fans of various types, such as table fans, floor fans, ceiling fans, or window-mounted fans, can boost ventilation and create a cooling effect in your room.

Keep Your Room Dark

• Use blackout curtains or shades: While some sources suggest avoiding blackout curtains as a bit of light in the morning can help signal to your body that day is coming, others recommend them to keep your room dark during the night.
• Darken your room before bed: Exposure to light in the morning and darkness at night is important for regulating your body's internal clock. You can use a sleep mask to block out light at night, aiding in a more peaceful sleep.

By following these tips, you can create a cool and dark environment conducive to better sleep during the summer months.

Limit exposure to sunlight two hours before bedtime

Summer is a time to enjoy the sun and longer days, but it can also disrupt your sleep. The increased daylight hours and higher temperatures can make it harder to get a good night's rest. So, what can you do to limit your exposure to sunlight in the hours leading up to bedtime? Here are some tips to help you prepare for a restful night's sleep, even during the bright summer days:

Firstly, understand the science behind sunlight and its impact on sleep. Sunlight affects your body's natural rhythms, including your circadian clock, which is an internally driven 24-hour cycle that regulates your sleep/wake cycle. This circadian clock is most sensitive to light about two hours before bedtime. So, limiting your exposure to sunlight during this time is crucial.

• Create a Darkened Environment: Start by making your bedroom a sun-free zone. Close the curtains or blinds to block out direct sunlight. This will help signal to your body that it's time to wind down and prepare for sleep.
• Adjust Your Evening Routine: Try to avoid spending too much time outdoors within two hours of your bedtime. If you usually go for an evening stroll or sit outside, consider changing the timing or opting for a shaded area.
• Use Sun Protection: If you need to go outside during the late afternoon or early evening, consider wearing a wide-brimmed hat, sunglasses, and light clothing that covers your skin. This will help shield your eyes and skin from direct sunlight.
• Plan Your Day Accordingly: Try to get your dose of sunlight earlier in the day. Morning sunlight is beneficial for regulating your body's sleep clock and can help you feel more alert during the day and sleepier in the evening.
• Utilize Light-Blocking Tools: If you can't avoid sunlight exposure in the evenings, consider investing in light-blocking tools like blackout curtains or a sleep mask. These can be especially helpful if you can't control the amount of sunlight entering your bedroom.
• Create a Cool Environment: Warmer temperatures can also disrupt sleep. Use fans, air conditioning, or natural ventilation to keep your bedroom cool. A comfortable sleeping environment can help you fall asleep more easily.

Remember, everyone's sensitivity to sunlight is different, so you may need to experiment with different strategies to find what works best for you. The key is to be mindful of your sunlight exposure in the hours leading up to bedtime and create an environment that promotes a restful night's sleep.

Wear lightweight, breathable fabrics to bed

Summer is a time for fun, sun and long, warm nights. But when it's time to sleep, those warm nights can go from blissful to unbearable. One way to combat this is to wear lightweight, breathable fabrics to bed.

The type of fabric you choose for sleepwear and bedding can play a major role in how well you sleep at night. You want to be cool enough to fall asleep, but also warm enough that you're still comfortable. It's important to choose fabrics that cater to your body and environment.

Cotton is a popular choice for bedding and sleepwear. It is a natural, soft fibre grown from the cotton plant. It is lightweight and breathable, allowing air circulation to your skin. It is also durable and easy to wash. However, cotton does not insulate well, so if you tend to get cold at night, you may need an extra blanket or a different fabric. Cotton also absorbs a lot of moisture, so if you perspire a lot at night, the fabric will keep the moisture against your skin, which can be uncomfortable and create a home for bacteria.

Silk is another option for bedding and sleepwear. It is a natural protein fibre made from the cocoons of silkworms. Silk is incredibly soft, strong, and is an excellent thermoregulator, keeping you cool when it's warm and warm when it's cool. However, perspiration can easily weaken and stain silk, so any fabric in contact with the skin should be cleaned regularly. Silk absorbs a lot of moisture, so it may not be the most practical choice for those who perspire a lot at night.

Linen is a natural fibre derived from the flax plant. It is very breathable and cool, making it a great option for those who live in hot climates. Linen is soft, strong, and durable. However, it wrinkles easily, so it may require more ironing than other fabrics.

Bamboo pulp fabric is becoming a more popular choice for bedding and sleepwear. It tends to be soft, lightweight, and breathable, and it is also natural and antimicrobial. However, the processing of bamboo fibres is often not eco-friendly, and the claimed antimicrobial properties of bamboo are lost during chemical processing.

For those who sleep hot, moisture-wicking fabrics can be a good choice. These fabrics help to reduce sweat by taking advantage of the body's natural cooling mechanism to evaporate moisture away from the skin. Synthetic materials like nylon and polyester are moisture-wicking and quick-drying, but they may not be as soft as natural fabrics.

Ultimately, the best fabric for you will depend on your personal preferences and sleep patterns. Experiment with different fabrics to find the most comfortable option for you.

Avoid screens and electronic devices before bed

Summer is a time to enjoy the sun, socialise, and relax. However, the longer days, warmer temperatures, and busier social calendars can disrupt our sleep. One way to improve sleep quality is to avoid screens and electronic devices before bed. Here are some tips to help you do that:

Blue Light Exposure

Screens such as phones, TVs, laptops, and e-readers emit blue light, which can interfere with sleep by suppressing the production of melatonin, the sleep hormone. Reducing blue light exposure in the evening can help mitigate these negative effects. Blue-light blocking glasses, blue light filters on devices, and dimming screen brightness can be helpful tools to reduce blue light exposure.

Content Consumption

The type of content consumed on screens before bed can also impact sleep quality. Stressful or arousing content, such as violent video games or action movies, can increase feelings of alertness instead of promoting relaxation. Opt for passive screen time, such as watching TV, instead of active screen time, like playing video games. Relaxing activities, such as reading or listening to calming music, can also help signal to your body that it's time to wind down and prepare for sleep.

Timing and Duration

The duration of screen time before bed is crucial. Setting time limits and reminders can help prevent excessive use. Sleep experts recommend avoiding screens for about an hour before bed. However, this may vary depending on the type of content and your daily light exposure. Experimenting with different durations can help determine what works best for you.

Multitasking

Multitasking with screens, such as watching TV and scrolling on a phone simultaneously, can be more disruptive to sleep than using a single device. Limiting screen time to one device at a time and choosing relaxing content can help reduce the negative impact on sleep.

Screen Placement

Using screens in a dark room can be more detrimental to sleep than using them in a well-lit room. Viewing screens in soft, low lighting can be a better alternative to complete darkness. Additionally, keeping devices outside the bedroom or charging them away from the bed can help reduce the temptation to use them before sleep.

Sleep Hygiene

Practising good sleep hygiene is essential. This includes maintaining a consistent sleep schedule, exposing yourself to bright light in the morning, avoiding caffeine and large meals close to bedtime, and keeping your bedroom cool, dark, and quiet. These habits, combined with mindful screen usage, can improve your sleep quality during the summer months.

Exercise in the morning, not the evening

Summer is a time to enjoy the sun, fun, and long warm nights. However, the extra sunlight and heat can disrupt your sleep. Here are some tips to ensure you get a good night's rest during the summer, focusing on exercising in the morning instead of the evening.

Exercising in the morning has numerous benefits and can help you avoid the pitfalls of working out in the evening. Here are some reasons why you should consider moving your workouts to the morning during the summer:

Improved Sleep Quality

Research has shown that morning workouts can improve your sleep quality. A 2014 study found that people who exercised at 7 a.m. went to sleep earlier, spent more time in deep sleep, and woke up fewer times throughout the night than those who exercised at 11 a.m. or 7 p.m. Morning exercise can help regulate your body's internal clock, which is influenced by light exposure, and promote a healthier sleep-wake cycle.

Weight Loss

Timing your workouts in the morning may also help with weight loss. A 2019 study found that people who exercised before noon lost significantly more weight than those who worked out after 3 p.m. Morning exercisers were also found to be slightly more active throughout the day, taking more steps than late exercisers.

Lower Blood Pressure

Exercising in the morning can also help control blood pressure. The 2014 study mentioned earlier found that participants who worked out at 7 a.m. reduced their post-workout blood pressure by 10%, and this benefit continued throughout the day and night.

Consistency and Routine

Morning workouts can help you establish a consistent daily routine. By getting your workout done first thing, you eliminate the worry of finding time for exercise later in the day, as mornings are often the only time not yet committed to work, social events, or family activities. This sense of freedom and flexibility can alleviate stress and improve your overall well-being.

Safety

Working out in the early morning, especially if it's still dark, can be unsafe. You may be more visible to traffic and less aware of your surroundings. If you choose to exercise in the morning, ensure you are aware of your surroundings, carry a phone with you, and wear reflective gear to stay safe.

Energy and Performance

If you opt for morning workouts, you can strategically time your pre-exercise nutrition to improve energy levels and performance. Starting your day with a balanced breakfast containing carbohydrates, protein, and healthy fats can give you the energy to power through your morning workout. Whole-grain cereals, Greek yogurt with fruit, or a simple energy bar are great options. Allow sufficient time for digestion to prevent discomfort and maximize nutrient absorption.

Avoid Evening Exercise Pitfalls

While evening workouts have their benefits, they may not be ideal during the summer. Intense physical activity in the evening can trigger a stress response, leading to difficulty falling asleep or disrupted sleep if you experience cortisol disruption and release. Evening workouts may also interfere with your social life, as summer is a time for socializing and enjoying the warm nights.

In conclusion, exercising in the morning during the summer can bring numerous benefits, including improved sleep, weight loss, lower blood pressure, and a more consistent routine. It can also help you take advantage of the extra daylight hours and enjoy your summer evenings without worrying about fitting in a workout. However, remember to prioritize safety and proper nutrition when working out in the morning.

Frequently asked questions