Follow these 10 tips to sleep like a baby in hot weather!

Do you find it difficult to fall asleep in hot weather? Well, high temperature can make it harder to sleep at night. Here’s how to sleep well in summer.

There are several things to look forward to in the summer season, such as indulging in mangoes, going on vacation, and enjoying beach time. However, this weather is not pleasant for everyone. While heat and humidity can drain energy, some people complain of finding it difficult to sleep well. Factors such as high temperature and longer daylight hours contribute to this challenge. If you are also experiencing the same, let us find out how to sleep well in summer.

Why is it difficult to sleep in summer?

As the heat in the summer season rises, it can make it challenging to sleep well. A study published in the Journal of Sleep Research found that seasonal variations can affect how well you sleep. Here are 3 reasons why you find it hard to sleep well in summer:

1. High/warm temperature

High temperatures may make it challenging for your body to cool down, leading to discomfort while sleeping. It also increases the risk of sweat, leaving your bed damp and uncomfortable to sleep in.

2. Increased daylight hours

A 2019 study published by Springer notes that exposure to longer daylight hours can confuse the bodyโ€™s internal clock, delaying the onset of sleep. It can even contribute to more episodes of waking during the night.

3. Delayed melatonin release

When it is dark outside, it helps signal your body that it is time to sleep and release the hormone melatonin. However, extended exposure to natural light can inhibit the production of melatonin, the hormone that regulates sleep.

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10 tips to sleep well in summer

Here are the top 10 tips that will help you fall asleep at night quickly and reduce the risk of a disturbed sleep cycle:

1. Keep room temperature cool

Keeping the room temperature cool and comfortable is essential to sleep well on summer days. โ€œUse fans or air conditioning to lower room temperature, turn off lights, and consider breathable bedding materials such as cotton or linen. This will help you sleep peacefully,โ€ advises Dr Manjusha Agarwal, an Internal Medicine Physician.

2. Drink plenty of water

If you are not well hydrated, it can surely interfere with your sleep cycle. While you should avoid drinking too much water just before going to bed, make sure you are drinking plenty of water throughout the day.

3. Limit exposure to screens before bed

Blue lights from electronic devices such as smartphones, tablets, and computers can disturb the production of melatonin, the hormone that regulates sleep. โ€œLimit screen time, especially at least an hour before bed, to avoid disruption to your sleep-wake cycle,โ€ says Dr Agarwal.

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phone before sleeping
Banish your phone from the bedroom. Image courtesy: Adobe Stock

4. Keep your feet cool

Keeping your feet cool before bed can help lower your body temperature and signal to your brain that itโ€™s time to go to sleep. You can place a cool, damp washcloth on your feet for a few minutes to keep them cool before getting into bed.

5. Wear breathable sleepwear

โ€œChoose lightweight, breathable sleepwear made from natural fabrics such as cotton or bamboo to help keep you cool and comfortable throughout the night,โ€ explains Dr Agarwal. Loose-fitting clothes that allow for airflow are ideal for summer sleep.

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6. Block noises

During the summer season, avoid outdoor noises increased from late-night traffic, dogs barking, etc. Use noise-reducing earplugs to block unwanted sounds and create a quiet, peaceful sleeping environment.

7. Limit day naps

While a short nap can be refreshing, especially on hot summer afternoons, excessive daytime napping can disrupt your nighttime sleep schedule. If you need to nap, aim for a brief nap of 20โ€“30 minutes earlier in the day. This will not interfere with your night sleep.

Healthy melatonin levels ensure better sleep
Avoid taking day naps to sleep better at night. Image courtesy: Adobe Stock

8. Avoid blankets

โ€œKeep aside those extra blankets when not needed,โ€ says the expert. While it may feel cozy to sleep in light blankets, they may steal your sleep by increasing your body temperature and causing sweating.

9. Maintain a consistent sleep schedule

Stick to a regular sleep schedule, even on weekends. Having dinner on time, avoiding screen lights, and going to bed at the same time regularly signal to your body that itโ€™s time to sleep. So, follow your sleep schedule.

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10. Reduce stress

If stress makes it difficult for you to relax and fall asleep, practice relaxation techniques before bedtime, such as mindfulness, taking a shower, deep breathing exercises, or a gentle body stretch. This will help you relax, calm down, and sleep better at night.

So, follow these tips and sleep like a baby!

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