7 ways to help you sleep well in the summer

In the summer, many people tend to wake up earlier and are more likely to experience sleep problems such as insomnia and fatigue. The main reason is that day is longer than night, causing light exposure at the end of the day to lengthen.

Light directly affects circadian rhythms. When exposed longer, the body understands that it is still daytime, thereby making it difficult to sleep. The biological clock regulates sleep through melatonin – the hormone that causes sleepiness. Shorter evenings cause melatonin secretion to decrease, making sleep shorter and less deep. Hot weather also affects sleep quality. Here are some suggestions to help you sleep better in the summer.

Maintain a regular sleep-wake schedule

Going to bed and waking up regularly, even on weekends, helps reinforce circadian rhythms and signals the body when it’s time to rest and relax, even if you have to stay up late. Adults should go to bed around 10pm-11pm and wake up at 6am-7am to ensure enough sleep and improve brain health.

Reduce light brightness

After 9 p.m., stay indoors and close the window curtains to create a darker space, helping your body feel like it’s night time. About an hour before bed, dim the lights in your home to support melatonin production and signal your body to begin to relax. Prioritize using warm yellow light instead of white light.

Avoid tossing and turning frequently

Hot weather can make it difficult to sleep smoothly, often causing you to toss and turn throughout the night. Tossing and turning continuously while sleeping creates bad habits, leading to waking up many times. If you can’t sleep right away, you should get out of bed and lie on the sofa to relax for 10 minutes before returning to the bedroom. Do not use phones or electronic devices at this time.

Change bedding style

Thick bedding in winter is not conducive to sleep in summer. A blanket that is too thick can trap a lot of heat, increasing sweating and causing discomfort during heat waves. You should choose sheets and blankets made of thin, smooth linen to help lower body temperature and make it easier to sleep.

Take a warm bath

Feeling alert and full of energy in the evening is something people who have difficulty sleeping do not want. Cold water bathing can stimulate the body, causing excitement and alertness. Instead, you should take a warm bath even in the summer to help gradually lower your body temperature, creating a feeling of relaxation before bed.

Exercise early

Exercising in the morning helps avoid harsh midday sun and limits stimulation of the body to stay awake in the evening. In the summer, you need to drink enough water and limit exposure to sunlight when exercising to avoid dehydration and health risks. You should prioritize moderate exercises and avoid intense exercise within two hours before bed.

Cool sleeping environment

Use air conditioning to make the room temperature cooler and more comfortable. The temperature should be kept at 26-28 degrees and use a humidifier or water tank in the room to help increase air humidity. If you don’t use air conditioning, you should place a tray or ice box underneath the fan to create cold air. Place the fan in the corner of the room and turn it on at a slow and steady rotation to avoid drying your eyes and mouth at night.