Six tips to get sound sleep on long summer days

Here are some reasons you may not be sleeping as well during summer.

Delayed melatonin release

When it gets dark, our body clock signals that it’s time to sleep with the release of the hormone melatonin. As the sun comes up, melatonin secretion stops so the body can prepare for the day.

“Due to the longer daylight hours in summer, the time of melatonin secretion is shorter than in winter,” Lederle says. “This is one reason why you might wake up earlier and sleep a little less in summer.”

Stress

Hypnotherapist and sleep expert Dipti Tait says sleep may be further disrupted if you’re stressed or have a lot on your mind.

“Hormones and chemicals play a huge role in our ability to maintain balance and homeostasis,” Tait says.

For example, the hormonal changes of menopause or the adrenal and chemical imbalances from anxiety and stress “will have a huge impact on our ability to release melatonin effectively and ultimately switch off,” she says.

Higher temperatures

Combined with longer daylight hours, higher temperatures can also play a part in disrupting sleep.

“When we’re too warm, our body moves out of the relaxed state and very subtly moves into a heightened state of awareness,” Tait says.

According to Tait, this is a built-in safety mechanism to prevent the body from overheating.

“Our subconscious mind will wake us up to regulate our inner thermostat and return it back to a normal body temperature,” she says. “When our body temperature drops, this is a signal that it’s ‘safe’ to sleep again. Our sleeping will be much deeper and more consistent.”

With increased daylight hours messing with your circadian rhythm, higher temps keeping you awake, and socializing affecting the quality of your sleep, it may feel like you’re fighting a losing battle.

You can start with the following tips.

Keep a consistent schedule

Lederle says it’s important to go to bed on time and get up on time. However, she notes it’s also important to be realistic.

“Late nights happen, and that’s OK if it happens once or twice in a while,” she says. “Try and stick to your normal sleep times on most other nights.”

Decrease your exposure to light during the day

Decreasing your exposure to light, especially in the evening hours, can help your body prepare for sleep.

“During the day, keep the curtains shut,” Lederle says. “In the evening, open the windows so as to create a breeze to cool the room.”

Keep your nighttime temperature low

Keeping your space ventilated may improve sleep quality, says Lederle. Prop open a window or door, or use a fan.

The best temperature for sleep is believed to be about 65°F (18.3°C).

Learn how to relax

Tait believes relaxation is an underused skill. Making it a habit can drastically improve your ability to fall and stay asleep.

“If you learn how to relax on repeat, you can easily calm your system at night and fall asleep no matter what the season is doing,” Tait says. “Find quiet ‘me times,’ even if it’s a few minutes here and there, to collect your thoughts.”

According to Tait, this is a good practice beyond the warm summer months.

“It’s so important that we take the time to be able to regroup, calibrate, and de-stress during the day so we aren’t overloaded by the time our head hits the pillow,” she says.

If you’re struggling to get to sleep during the longer summer days, Lederle’s number one piece of advice is to let go of worrying. Instead of blackout curtains, opt for a sleep mask.

Develop good sleep habits

Tait believes the more you develop good sleep habits, the more your brain will learn to associate these habits with sleep.

“It could be a warm bath to wind down, a nice novel to read, or even some gentle stretching. Some people also write in a gratitude journal,” she says.

“Find a practice that works for you at nighttime and repeat it until it becomes a new positive sleep habit,” she advises.

Use lightweight fabrics

If it’s higher temperatures that are bothering you, Lederle suggests wearing lightweight pajamas and using thin bed sheets that wick away moisture.

“Try putting your pajamas in the freezer for a few hours to cool them down,” Lederle says.

You can also try lightweight, heat-wicking fabrics like silk, satin, or bamboo for your sheets, comforter, and pillowcases.

Try sleep hypnosis

Sleep hypnosis might be an option when other methods aren’t working.

“This nighttime practice is a good way to train the brain to switch off at the right time and go into a deep, calming, restful, and restorative sleep,” Tait says.

A 2018 reviewTrusted Source of 24 studies found that 58.3 percent of the studies on hypnosis resulted in sleep benefits. The technique also has few adverse effects.

Still, more high-quality studies are needed.

This article has been taken by health journal Healthline.