Summer is in full swing, and with more warm weather on the way, here’s how to stay cool and rested.
There is a lot to love about summer. From blue skies and sunshine to late evening rays and warm afternoons, many of us feel brighter and more positive at this time of year. However, this can all be undone when the heat of the summer begins o wreak havoc on your sleep.
Because while sunshine and warm temperatures are more than welcome during the day, light and hot nights can make it more difficult to get the rest you need. This year, as the UK experiences its hottest summer on record, it’s particularly important to prioritise sleep quality and stay rested.
Thankfully, we’re here to help. Here are five ways to improve your sleep this summer.
Keep your room cool and dark
This is the big one. The outside world may be bright and hot, but your bedroom doesn’t have to be. A cool, dark environment will make sleep infinitely more accessible, so invest in the tools you need to make this happen.
Blackout blinds can help you cast out the last of the sun if you’re turning in early, and lighter bedding can help you feel more comfortable as you drift off. You should also consider keeping your bedroom curtains closed during the day if the room gets a lot of natural light, as this will stop it from getting too hot throughout the afternoon and evening.
Stick to your schedule
A sleep schedule is essential when it comes to staying rested. No matter the time of year, you should be aiming to go to bed and wake up at around the same time every day. This effectively trains your body into knowing when it’s time to wind down and when it’s time to ramp up the energy levels. This schedule should also give you enough time to enjoy the 7–9 hours of quality sleep recommended by the National Sleep Foundation.
Make time to unwind and cool off
In the hour before you go to bed, you should be engaging in activities to help you relax. This might be meditation, stretching or reading. In winter, a warm bath before bed is often recommended, but this can also be a good idea even on hot summer days. A warm bath prior but not immediately before bedtime allows your body temperature to decrease after you leave the bath, while also helping you feel more relaxed.
Save your room for sleep
Many of us use our bedrooms for a variety of purposes, whether we’re watching TV, hanging out with friends and family or working from home. However, it’s recommended that you try to use your bedroom as little as possible throughout the day. Saving your bedroom for rest will help to teach your mind that it’s a place that used strictly for sleep, allowing you to wind down more easily.
Don’t rely on alcohol
A few drinks on a summer evening might sound tempting, but your sleep quality won’t thank you for it. In summer it’s even more important to stay hydrated, and alcohol does the opposite. What’s more, alcohol has been proven time and time again to negatively impact the quality of sleep you get, and it can even make you feel hotter and flushed as you try to nod off.