“Hard to sleep” in “summer” How to solve the problem to get a full rest
Summer has a lot to look forward to, from beautiful weather to vacations and relaxing time at the beach. However, sleep problems are something that many people struggle with during the summer months. If you find it harder to fall asleep during the summer months, you’re not alone. Whether it’s trouble falling asleep or staying asleep, longer daylight hours and higher temperatures can make it harder to get the rest you need.
Why does summer make it hard to sleep?
A 2011 study found that seasonal changes can affect the quality of our sleep. Researchers found that wake times were earlier in the summer, while sleep problems such as insomnia and fatigue were less common in the winter.
1. Longer daylight hours
A 2019 study found that exposure to light later in the day was associated with more frequent nighttime awakenings and decreased slow-wave or delta sleep, a stage of sleep that contributes to feelings of rest. The same study identified light as the most important external factor affecting circadian rhythms, the body’s internal biological clock that regulates our sleep-wake cycles.
“Longer days and higher temperatures, sometimes with humidity, make it harder to get a good night’s sleep,” says Dr. Kat Lederle, a sleep scientist, chronobiologist and Somnia’s chief sleep officer.
“Your biological clock, which is in your brain, uses light and dark to signal day and night,” she says. “The longer we ‘see’ light, the more our biological clock tells our body that it’s daytime and that we need to stay awake.
2. Delayed melatonin secretion
At dusk, our biological clock signals it’s time to sleep by releasing the hormone melatonin. When the sun rises, melatonin release stops to allow the body to prepare for the day. “Because the daylight hours are longer in the summer, melatonin release is shorter in the winter,” Lederle says. “This is one reason why you might wake up earlier and sleep a little less in the summer.”
3. Stress
Sleep can be more disrupted if you’re stressed or have a lot on your mind, says hypnotherapist and sleep expert Dipti Tate. “Hormones and chemicals play a huge role in our ability to maintain balance and stability,” Tate says.
For example, hormonal changes during menopause, or adrenal and chemical imbalances from anxiety and stress, “can have a huge impact on the ability to effectively release melatonin, and ultimately, it’s a switch off,” she says.
4. Lifestyle factors
Lifestyle factors may also play a role. “Because the days are longer, we’re generally more active, and we also find that our social life is increased,” Tate says. “With a more social summer lifestyle, we may find that we eat dinner later and drink more alcohol.”
Tate also says our sleep hours may be decreasing, as it’s common to go to bed later and wake up with the morning sun earlier.
“This can disrupt our overall sleep patterns, causing us to wake up more at night or become excessively tired during the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที day,” she says.
Lederle agreed.
“We make the most of the longer days and warmer weather,” she says. “However, our busy social schedules also take away from our sleep time.”
As Tate points out, staying up late to socialize can also mean drinking more alcohol. And, according to Lederle, this doesn’t help our sleep in the long run.
“Although alcohol helps us fall asleep, it disrupts sleep in the second half of the night,” she says. “Sleep becomes more fragmented, and we wake up feeling unrested.
5. Higher temperatures
When combined with longer daylight hours, higher temperatures can also contribute to sleep disruptions.
“When we get too hot, our bodies move out of a relaxed state and into a subtle higher state of alertness,” Tate says.
As Tate says, this is a built-in safety mechanism to prevent the body from overheating.
“Our subconscious mind wakes us up to regulate our internal thermostat and bring it back to normal body temperature,” she says. “When our body temperature drops, it signals that it’s ‘safe’ to fall back to sleep. Our sleep becomes deeper and more consistent.”
How to get enough rest
When longer daylight hours disrupt your circadian rhythm, higher temperatures keep you awake, and socializing affects the quality of your sleep, you may feel like you’re fighting an unwinnable war. Don’t despair! There are ways you can get enough rest during the longer summer days. You can start with the following tips.
1. Maintain a consistent schedule
Lederle says it’s important to go to bed and wake up at the same time, but she also says it’s also important to be realistic. “Late nights happen, and it’s okay if it happens only once or twice sometimes,” she says. “Try to keep your regular sleep schedule on most other nights.
2. Reduce exposure to light during the day.
Reducing your exposure to light, especially in the evening, can help your body prepare for sleep. “During the day, close the curtains,” Lederle says. “In the evening, open the windows to create a cool breeze in the room.
3. Control the temperature at night to be low.
Keeping your space well-ventilated can also help improve sleep quality, says Lederle. Open a window or door, or use a fan.
4. Learn how to relax.
Tate believes relaxation is an overlooked skill that, making it a habit, can greatly improve your ability to fall asleep and stay asleep.
“If you learn how to relax repeatedly, you can easily calm your system at night and fall asleep no matter what the season,” Tate says. “Find some quiet ‘me time,’ even if it’s just a few minutes here and there, to gather your thoughts.”
As Tate says, this is a good practice beyond the warmer months.
“It’s incredibly important that we take time to regroup, recalibrate and de-stress throughout the day so that we’re not overloaded when our head hits the pillow,” she says.
If you’re struggling to sleep during the longer summer days, Lederle’s number one piece of advice is to stop worrying.
“Anxiety can make you more agitated and interfere with sleep even more,” she says.
5. Make the room dark before going to bed.
A 2017 study found that people who were exposed to light in the morning slept better than those who were not exposed to light.
Lederle says a dark room can promote a more restful night’s sleep, but advises against using blackout curtains.
“A little light in the morning helps your body’s biological clock know the day is coming,” she says. “It preps your body before you actually wake up.” Instead of blackout curtains, opt for an eye mask.