With the beauty of the summer season, there are plenty of things to look forward to. For instance, you get to enjoy the great weather, beach time, and hard-earned vacations. However, one additional thing that might come with summer is difficulty sleeping. You are certainly not alone if you have learned that it is hard for you to sleep during summer. Essentially, the summer season is marked with long hours of daylight and scorching temperatures. Typically, these disrupt your regular schedule and may even prevent you from getting the rest you need. If you have difficulty sleeping and it’s disrupting your day-to-day life, we got you covered.
Top Sleeping Tips
Sleeping is critical to both physical and mental health. It is so critical that you cannot function normally without sleeping. However, apart from summer sleeplessness, you might also be suffering from other conditions such as sleep apnea and restless leg syndrome. In case your sleep problem arises from these conditions, you will need additional help. However, if you don’t sleep adequately, it is probably due to poor sleep hygiene or habits. You will need to ensure that your daily activities accommodate your rest and that your rhythm is checked. The following are some of the tips to achieve this.
Restore Your Natural Rhythm
Just like with nature, our bodies have rhythm adaptations. Normally, you might get pulled out of the particular rhythm of your body by factors that improve or modernize your lives. For instance, with new communication technology, great gadgets, lighting, and other elements of modernity, you might find yourself forgetting to catch some sleep. Therefore, this first tip requires you to readjust your schedule to get back to a more regulated routine. Typically, this means you get to go to bed at approximately the same time each night.
You will also have to ensure that you always wake up after you have had enough amount of sleep. In addition, you should sleep for at least 7 hours each night. With adequate sleep, you will get to wake up naturally, feel refreshed and rested, and be energetic and happy.
Upgrade Your Sleeping Environment
This statement might be confusing, but let’s give it the context. Now, most of the time, the sleep quality we get depends on where we sleep. Typically, this means your bedroom, bedsheets, pillows, the bed itself, the mattress, lighting, and atmosphere. To improve your sleeping environment, consider doing the following:
- Get yourself a great new pillow and mattress. It is probably obvious that your sleeping materials could be the reason behind your lack of sleep. For instance, your sleep quality will be greatly impacted if your pillow or mattress is worn out. To get a great pillow or mattress, you will need to go for non-toxic and organic fabric material options. According to research, most mattresses are treated with particular chemicals that can make your sleeping pretty difficult.
- Get air filtration for your bedroom. You probably thought that only outdoor pollution should be avoided. However, indoor pollution is an even bigger culprit. Therefore, to ensure that you breathe clean air during your sleep, you should consider getting an air filter for your bedroom. Filtered air will protect you from toxin exposure and promote your respiratory health. Consequently, you get sound sleep for your trouble.
- Make your bedroom a little darker. Sleep is mainly activated by a hormone called melatonin. In the modern world, exposure to mobile screen lights, TV lights, and other lights at night – particularly the blue light – suppresses the hormone, making it difficult for you to sleep. Turn off the objects that might emit the light to ensure that you don’t get affected by the light. In addition, you will need to add some black curtains to your bedroom. If this is not appropriate for you, you can choose an organic sleep mask.
- Make your room cool. You’ll fall asleep faster in when you’re in the right environment. Therefore, practice turning the thermostat down each time you go to sleep.
Research indicates that a good percentage of people with sleep problems are stressed. If you always feel anxious before you get to sleep or tend to wake up in the middle of the night, you are probably stressed out. Therefore, before trying other tips, you should try stress management tools to improve your sleep quality. Here are a few things to try.
- Practice meditation
- Eliminate the stressful worries or tasks by writing them down before going to bed
- Get a warm detox bath in the evening
- Engage in activities that help you relax before sleeping. You can try knitting or reading before you get to sleep
- Save the stressful tasks, activities, and news for the next day
- Sign up for an exercise membership
Essentially, these tips will ensure that your body develops the need for rest, which gives you the ability to sleep.
Get Some Supplements
Getting your lifestyle in check can sometimes take some time since your body requires time to respond to changes in your routine. Therefore, before you can get back to sleeping consistently, you will need to cultivate a new lifestyle. During this readjustment period, you can consider using some supplements to help you get to sleep. Some of the best supplements out there include:
- Magnesium. This is a mineral that helps in relaxing, brain support, and production of melatonin.
- Melatonin. You can get a synthetic version of the sleeping hormone from your healthcare provider.
- Glycine and GABA. These are neurotransmitters that conduct the calm in your body. With glycine, you get body relaxation and a good drift to sleep.
As you can tell, sleep is critical for your health. Try the above tips for better sleep and practice a gradual routine change. This will ultimately get your body to develop self-regulation and consequently better sleep.