The Hidden Reason You Can’t Sleep in Summer (And How to Solve It)

Did you know? According to a new study, individuals, even those residing in the urban space, sleep an hour less during the summer months compared to the winter months. That's not all. They end up getting 30 minutes less REM sleep and 30 minutes less slow-wave sleep.

Now, the warm and sunny weather is a natural mood booster. It brings a positive vibe with it that we all love. However, the downside is the lack of restful sleep because summer also means humidity and sweaty nights.

If you are wondering why and want to know what can be done, we have got you covered.

Read on to learn all the hidden reasons why you can't sleep well in summer and how you can solve it.

Why Do We Struggle To Fall Asleep During Summers?

Let’s start with the why! Here are four main reasons that interfere with your sleep during summers.

• Seasonal Changes Affect Circadian Rhythm: Seasonal changes impact your circadian rhythm. During the summer months, the daylight is longer, which interferes with the release of melatonin. So, you may find it difficult to fall asleep because your sleep schedule gets pushed. This can lead to shorter sleep durations and increased fatigue. Infact, this issue can be more prominent in individuals who already find it hard to fall asleep.
• Melatonin and Summers: Now, melatonin is your sleep hormone. It regulates sleep and is responsible for the peaceful zzzs you experience. However, light exposure leads to your body producing less melatonin. So, falling asleep becomes tedious. Also, when we club this issue with artificial light from screens, it can further reduce melatonin levels. All of this disrupts your sleep-wake cycle.
• Humidity and Sleep Quality: It's safe to say that the number one culprit harming your sleep is the heat and humidity summer brings with it. High humidity levels make it harder for your body to cool down. So, rather than falling asleep, you struggle with discomfort and excessive sweating. And the sticky, damp conditions can disrupt deep sleep and wake you up multiple times at night.
• Higher Nighttime Core Body Temperature: Your body temperature naturally drops at night to promote sleep, but summer heat interferes with this process. When the core body temperature doesn't drop, you are unable to reach deep sleep stages. Overheating is also one of the reasons why you may find yourself tossing and turning repeatedly at night.

How To Solve It And Enhance Sleep Quality During Summers

Now that we have covered the why, let’s move on to what you can do to enhance sleep quality during summers. Take a look!

Use A Cooling Mattress

One of the best sleep companions that will fetch you the coziest sleep is a cooling mattress. Why? Because a cooling mattress regulates your body temperature. It absorbs all the heat and offers a sense of breathability, which was missing otherwise.

A cooling mattress can also wick away moisture and keep you comfortable throughout the night. This is especially beneficial if you reside in hot and humid cities.

Optimize Your Bedroom Environment

Now that you have a cooling mattress for the best shuteye, optimize your space. Make sure your bedroom environment supports your snooze. What we mean is to keep your room cool.

Make sure the temperature is just right. Here, you can use fans or AC. Use blackout curtains if necessary. They not only block sunlight but can prevent heat buildup. You can even go for an air purifier to improve airflow and reduce humidity.

Take A Cool Shower Before Bed

The best way to cool your core body temperature is to take a shower before bed. Make sure you do it at least an hour or two before you hit the sheets. Also, a cool shower washes away sweat and leaves you feeling refreshed.

For an extra cooling effect, try rinsing your wrists and feet with cold water, as these areas help regulate overall body temperature. And if you make this your everyday routine, it can signal your brain that it’s time to sleep. Give it a try!

Block Out Heat and Light

Too much heat and long exposure to daylight can delay melatonin production and disrupt sleep. So, even if you have to be outdoors, take the necessary measures. Keep yourself cool. And at home, use blackout curtains or thermal blinds to keep your room dark and cool.

If you can, try using heat-reflective window films or using a white noise machine to block out outdoor disturbances that could interrupt your rest.

Keep Yourself Hydrated

Summer automatically pushes you to upgrade your hydration game. But it is also important for a good night's rest. Otherwise, it becomes harder to fall and stay asleep. Drink enough water throughout the day, and make sure you don't overindulge just before bed. Otherwise, it can lead to frequent bathroom trips.

Infact, if where you live is scorching, you can even try coconut water or electrolyte-rich drinks. This can replenish lost minerals and keep you hydrated without causing bloating or discomfort.

Use Icepacks or Cold Washcloths

If heat is disrupting your sleep, don't take stress. Instead, apply ice packs or cold washcloths to pulse points, such as your wrists, neck, and behind the knees. This can help cool you down quickly and make it easier to fall asleep.

You can also freeze a damp washcloth and place it on your forehead for a soothing effect. This method provides instant relief on particularly hot and humid nights.

Use Smart Sleep Tech

We live in the era of smart sleep tech, so use it to your advantage. From cooling pillows to go with your cooling mattress and temperature-regulating sheets to an all-weather comforter and sleep-tracking devices, you have it all. This can optimize your sleep environment as per your needs.

You can also try a smart cooling fan or an app-controlled thermostat to maintain ideal sleeping conditions.

Eat Light and Cool Dinners

What you eat is correlated to your sleep, especially in summer. So, make sure you avoid heavy meals before bed since it can increase body temperature and cause discomfort. Instead, opt for light and cooling foods like salads, cold noodles, yogurt, fruits, etc.

Avoid spicy and greasy foods as well because they can trigger night sweats and digestive issues. Finally, make sure dinner time is at least two hours before bedtime. This allows your body to digest properly and helps you sleep better.

Use Cool Bedding

To go with your cooling mattress, make sure you use the right bedding that's cool and breathable. Switch to breathable fabrics like cotton, bamboo, or linen for sheets and pillowcases.

Cooling pillows and lightweight blankets can also make a significant difference in keeping you comfortable and sweat-free throughout the night.

Conclusion

Now you know how to enjoy the best slumber this summer. However, one thing we have noticed is that despite a cool room, summer keeps you sweaty and hot. This is mainly because of your mattress and bedding. That's why a cooling mattress with breathable sheets and pillows should be a priority.

At The Sleep Company, we bring you an innovative technology that strikes the right balance between support and comfort and keeps you almost 6 degrees cooler than any other mattress. Our Smart Luxe SnowTech is designed using SnowTech and SmartGrid Technology. It is incredibly breathable and keeps you cool throughout the night.

When you pair it with the cooling SnowTech Adjustable Plush pillow, it takes your sleep experience to new heights, and you enjoy a refreshing and sweat-free sleep.

You can even opt for The Sleep Company's 100 trial nights and get the perfect cooling mattress delivered to you in no time.