Seven Ways You Are Hurting Your Sleep This Summer

Summer is singing with joy, and the beaches are inviting you with dancing waves. - Debasish Mridha

The summer season has always been romanticized because it brings with it the simple pleasures of life, like beach outings and family trips. But we tend to forget that summer can also bring sweltering nights to keep you company.

During this season, the heat hugs you like there is no tomorrow. And as you try to sleep, tossing and turning, battling the restlessness, you only end up with a sweaty and damp mess.

But should you accept this as the norm? Nope! All you have to do is avoid the seven common summer mistakes, and you are good to go. Infact, ahead, we also share a few tips with you that will make sure that sleepless nights become a thing of the past. So, let's dive in!

How Summer Affects Your Sleep Cycle

Did you know? 2023 was the hottest year by far. And, it is said that this year should be similar to or perhaps warmer than 2023. So, now is the right time to take all the necessary precautions to make this summer as breezy as possible.

However, when it comes to summer and sleep, they are interconnected as this season can disrupt sleep cycles and impact both quality and duration.

One of the most obvious reasons is that our body struggles to regulate its temperature, thanks to the heat. This, more than often, results in restless nights. When you are too warm, your body is unable to relax.

Infact, too much heat can hinder the production of melatonin as well, which is the hormone necessary for sleep. So, what happens is that when it gets dark outside, the melatonin production starts. But long daylight hours mean the melatonin production is shorter.

But that's not all. The longer daylight hours also confuse the body's internal clock. Therefore, it can delay the onset of sleep. So, especially in summer, we must be extra careful when it comes to our sleep cycle.

7 Ways You Are Hurting Your Sleep This Summer

Let’s take a look at the seven common mistakes we make that actually hurt our sleep in summer. These mistakes can be easily avoided too!

1. Not Prepping Your Bedroom

You have a sturdy fan and an air conditioner. But what's next? Prepping your room for summer goes beyond these tools. Here, consider your sheets, pillows, etc. You need them to be breathable and something that keeps you cool even during sweaty nights.

Also, make sure your bedroom offers you an immaculate sleep environment. For instance, shut down the windows, use blackout curtains if necessary, and make sure the temperature is ideal. Infact, 18.3 degrees Celsius is said to be the perfect sleep temperature. But anything between 15.6 to 20 degrees Celsius works.

2. Not Investing In The Right Mattress

Summer calls for a breathable and cool mattress that prevents sweaty and damp nights. You need a mattress that not only supports your body but keeps you comfy. The ideal mattress should come with features like proper ventilation, moisture-wicking materials, optimal firmness, etc.

For instance, the SmartGrid mattress by The Sleep Company has everything you need and is an excellent mattress for all seasons. The mattress comes with 2500+ air channels that ensure breathability and quickly dissipate any heat to keep the mattress super cool.

SmartGrid mattresses are soft and plush when you need comfort and firm when you need support. They hug your body's curves and strike the right balance while regulating temperature. A mattress like this can be ideal for summer nights.

3. Indulging In Too Much Screen Time

Too much screen time isn't good for you because it exposes you to blue light. And, blue light is notorious for hindering melatonin production and delaying sleep. Now, during summer, your melatonin production is already disrupted due to the long daylight hours and excess heat. So, too much screen time can severely affect your sleep cycle.

Therefore, it is essential to avoid bright screens at least two to three hours before bed. If you are someone who has to look at the screen for work or you are working on an urgent project late at night, you can also wear blue-light-blocking glasses.

4. Relying On Wrong Methods

In this age of social media, information is abundant. But, making your way to the right information is crucial. From YouTube videos to Instagram reels, you will find a myriad of tips and tricks that promise a good night's rest in an easy-peasy manner.

Now, some tips might be genuine. But some remedies may also just be hype. So, check for yourself if there is any research to back up the trick before you indulge in it.

For instance, some swear by lavender for sleep. However, it is not proven as CBT-I. While it can be beneficial for a few, not everyone finds it useful. Therefore, rely only on proven methodologies.

5. Using Your Bed For Various Activities

Remember, your bed must be for sleep and nothing else. If you are someone who works on the bed or tends to watch TV, read books, or partake in various other activities on the bed, it becomes difficult for your body and brain to dissociate from everything else when it is time to sleep.

To put it simply, you no longer connect your bed with sleep but various other activities like work or entertainment. This can make it difficult for you to fall asleep. Therefore, leave your bed alone and use it only when it's time to sleep.

6. Not Taking Care Of Your Food Habits

Unhealthy eating habits can hamper your sleep. Consuming heavy, greasy, or spicy foods close to bedtime can disrupt digestion and lead to discomfort. This can make it difficult to fall asleep or stay asleep during summer nights.

Also, drinking caffeine-rich beverages late in the day can also interfere with sleep by stimulating the nervous system and delaying drowsiness.

Therefore, to ensure you sleep uninterrupted opt for light, nourishing meals and snacks that won't weigh you down or cause indigestion, and avoid caffeine and sugar in the hours leading up to bedtime.

7. Neglecting Relaxation Techniques

It's always crucial to unwind before bed. Not doing so can make it difficult to fall asleep and contribute to restlessness. Meditation, deep breathing exercises, or even gentle stretching can be useful. It can leave the body and mind relaxed and calm, so you easily transition into a restful sleep.

So prioritize relaxation techniques before bedtime to decrease stress, reduce anxiety, and prepare the body for a more restorative sleep experience. This is super important during hot summer nights when temperature-related discomfort can exacerbate sleep disturbances.

7 Things You Can Do To Get Sound Sleep This Summer

Now that you know seven things to avoid that are hurting your sleep in summer, let’s take a look at seven things you can do to get sound sleep despite the heat.

1. Have A Consistent Bed Time

This one goes with one saying but consistency with bedtime is super important. So, go to bed and wake up at the same time every day, even during weekends. It regulates your body's internal clock and ensures you enjoy better sleep quality.

Now, it's okay if late nights happen once or twice in a while. But you try to maintain consistency as much as possible. It can change your sleep quality and ensure you wake up with a smile on your face.

2. Limit Your Exposure To Light During The Day

You have always heard how getting enough sunlight is important. While that's true, excessive exposure to bright light, especially in the afternoon and evening, can disrupt your sleep-wake cycle in summer.

So, try to get your dose of sunlight earlier in the day and limit exposure to light sources even artificial sources, such as smartphones, computers, and TVs, in the hours leading up to bedtime. It helps signal to your body that it's time to wind down and prepare for sleep.

This simple trick can offer better sleep, mainly during the longer daylight hours of summer.

Infact, you can also keep your curtains closed during the day and open the windows in the evening to let the cool breeze in.

3. Using A Dehumidifier

An AC and a fan can be great, but using a dehumidifier in your bedroom during the summer can help create a more comfortable sleeping environment.

This is especially true if you live in humid cities where the air can make it feel hotter and stickier. It further aggravates the discomfort and makes it difficult to fall asleep.

A dehumidifier works by removing moisture from the air and reducing the humidity levels. So, it creates a more drier and pleasant atmosphere. So, you feel cooler and more comfortable while sleeping.

4. Lightweight Fabric To Bed

Take the fabric into account. There is a reason why people associate cotton with summer as the fabric is breathable. If you are someone who sweats excessively, you can also go for moisture-wicking fabrics like bamboo.

So, from lightweight and breathable pajamas to bedsheets, pay attention to the material you use. Infact, if you feel excessively hot, you can also put your pajamas in a plastic bag and place it inside the freezer. It keeps the fabric cool and offers some much-needed comfort as you sleep.

5. Give Sleep Hypnosis A Try

If you are unable to fall asleep despite trying a plethora of methods, you can try sleep hypnosis. According to an analysis of 24 studies, it was seen that 58.3% of studies on sleep hypnosis garnered positive results.

Sleep hypnosis is a technique used to induce a state of deep relaxation and promote sleep. It involves guided imagery and verbal cues through recorded audio.

During sleep hypnosis, you try a series of relaxation exercises and suggestions to calm and quiet the mind. It further helps relax the body so you fall asleep.

6. Stay Hydrated

While drinking plenty of water is important throughout the changing seasons, it is especially crucial in summer. This is because the soaring temperatures mean that you sweat a lot, which makes you lose fluids.

Proper hydration, therefore, is necessary. It supports various bodily functions, including regulating body temperature, aiding digestion, and promoting relaxation. All of them are vital for better sleep.

Therefore, maintain your hydration levels. However, reduce fluid intake close to bedtime to curb the nighttime trips to the bathroom.

7. Shower Before Bed

A warm shower before bed is utterly relaxing and doing it regularly makes it a part of your relaxation routine, which sends a signal to the brain that it is now time to snooze. But it is important to shower for about 10 minutes and two to three hours before you hit the sheets.

Now a shower not just makes you clean and calm, but also regulates your body temperature. This can improve your sleep quality and help you fall asleep faster.

The Final Word

Remember, summer is not the villain we make it out to be. Infact, summer boosts the spirit of positivity and people tend to be happier in this season. But this can be disrupted if you don't sleep well.

Always indulge in natural sunlight earlier in the day to keep your circadian rhythm well-regulated. Use the above tips to help you out and ensure you maintain a proper sleep cycle.

Sleep may feel difficult in summer. But all you have to do is understand what brings you comfort and go from there.

But one thing that can change the game is your mattress.

In summer, sweaty nights mean soaked mattresses that disrupt your sleep every now and then. But having a cooling mattress to keep you company can make a vast difference.

For instance, the SmartGrid mattresses from The Sleep Company offer optimal breathability and regulate your core body temperature as you snooze. It comes with 2500+ air channels that disperse any heat and promote deeper, cooler, and comfier sleep. With SmartGrid mattresses, sweaty nights will become extinct.

Reinvent your sleep experience with SmartGrid today!