Tips for Deep Summer Sleep

Are you struggling to get deep and restful sleep during the warmer months? With summer in full swing, I wanted to share some quick tips to help you achieve rejuvenating sleep amidst the heat of the summer.
Here are a few suggestions:

1. Keep your bedroom cool: Use fans, air conditioners, or open windows to maintain a comfortable temperature, ideally around 65 to 70 degrees Fahrenheit. If you sleep with a partner and can’t agree on room temperature, try sleeping with separate duvets and choose different weights for your half of the bed to achieve the perfect sleep temperature.
2. Block out the light: Consider using blackout curtains or an eye mask to shield your bedroom from sunlight or any other sources of light that might disrupt your sleep, especially during the longer daylight hours of summer.
3. Stick to a consistent sleep schedule: Establishing a regular bedtime and wake-up time, even on weekends, helps regulate your body’s internal clock and promotes better sleep.
4. Minimize screen time before bed: Blue light emitted by electronic devices can interfere with sleep. Avoid using smartphones, tablets, computers, or watching TV for at least an hour before bed.
5. Establish a soothing bedtime routine: Engage in relaxing activities like reading or practicing relaxation techniques such as deep breathing or meditation to signal your body that it’s time to wind down and prepare for sleep.
6. Opt for breathable bedding: Choose lightweight, breathable sheets and blankets made of natural fibers like cotton or bamboo to allow better airflow and help regulate body temperature.  If you share a bed, opt for two separate duvets, where your body temperature is regulated individually under your own duvet, ensuring a cool and personalized sleep experience.
7. Stay hydrated but limit fluids before bed: Drink enough water throughout the day to stay hydrated, but reduce your fluid intake a couple of hours before bedtime to minimize disruptions due to bathroom trips during the night.
8. Avoid heavy meals and caffeine close to bedtime: Eating a heavy meal or consuming caffeinated beverages too close to bedtime can interfere with sleep. Try to have dinner at least a few hours before bedtime and limit caffeine intake in the afternoon and evening.
9. Schedule exercise earlier in the day: Regular physical activity is beneficial for sleep, but try to schedule your workouts earlier in the day. Exercising too close to bedtime can leave you feeling energized and make it harder to fall asleep.
10. Use white noise or earplugs: If outside noises disturb your sleep, consider using a white noise machine or earplugs to create a quieter sleep environment.

Remember that everyone’s sleep preferences and needs may vary, so feel free to experiment and find what works best for you. If you continue to experience sleep difficulties, it’s advisable to consult a healthcare professional for personalized advice.

Wishing you a rejuvenating and peaceful summer filled with quality sleep!