Even though summer is the best season for vacations and relaxation, many people enter the season with a sleep deficit and end up sleeping even less due to the prolonged periods of sunshine. It is possible to change biological and social aspects to get more summer sleep so that you can rest well, enjoy the summer, and coast into fall feeling renewed rather than exhausted.
7 Tips for Summer Sleep
- Get the right amount of sleep for your body. Adults need 7-9 hours of sleep every night, according to National Sleep Foundation. For optimal health and vitality, it takes a different time for each of us. Knowing your magic number is a great way to spend your vacation. For at least a week, go to bed at the same time every night. Then, track how much you sleep without alarms. It may cause you to sleep more than usual at first and make you feel drowsy, but eventually, it will even out.
- Cue your body for sleep. With darkness comes the release of the melatonin sleep hormone. By closing the blinds and dimming the lights, you can give your body a powerful sleep cue.
- Prioritize social gatherings. Pick and choose the things that really matter. One night’s worth of lost sleep counts. According to sleep expert Matthew Walker, PhD, the body attempts to get back to sleep for several nights after losing one.
- Relax into a bedtime routine. Make up a bedtime routine that is pleasant, calming, and free of gadgets. Try including activities like stretching, reading, and writing. Just remember to put screens away at least an hour before going to bed. Our bodies’ capacity to fall asleep can be seriously hindered by the artificial light from screens.
- Stay cool. Warmer conditions make sleeping difficult. Wearing light or no clothing and keeping the temperature in your bedroom low (many advise between 60 and 67 degrees Fahrenheit) help the body transition into sleep mode. A workout should ideally be completed at least three hours before going to bed because exercise might raise body temperatures.
- Stay consistent. The sleep hormone melatonin needs a constant sleep and waking time in order to set its watch, according to experts from all across the field of sleep medicine. The effort required to adjust your internal clocks (every one of your 3-trillion cells has one).
- Monitor alcohol. According to Matthew Walker, PhD, drinking alcohol may prevent you from entering the deep sleep stages and may cause you to wake up in the middle of the night as the alcohol wears off. It’s important to keep this in mind.
Every physiological process need sleep to function properly. The brain has to flush itself with Cerebrospinal fluid every season, store and compare memories, solve problems, and process emotions. At night, our bodies do crucial tasks! You may enjoy the summer while also respecting your health and making sure you receive all the rest your body requires by being mindful and consistent.