Is it true that during the summer we don't sleep well? Moreover, simple fixes
Sleeping comfortably in the summer might be a bit of a challenge, according to health experts. That's something you can remedy with a few easy changes.
Ankush Pandey
INRO
- Seasonal shifts affect our sleep
- Summertime's higher temps and longer days can interfere with our ability to sleep.
- Taking a shower and regulating the temperature of your room before bed can be beneficial.
Do you sleep like a baby in the winter but find it difficult to get a good night's sleep in the summer? However, you are not the only one who feels that way.
Many people find themselves tossing and turning in bed, unable to get a decent night's sleep, as the searing heat of summer sets in. A number of studies have shown that a change in season can have a major effect on our sleep cycles.
Sleeping in the heat can be difficult, according to health experts. The cause? There are, in fact, a lot of them, ranging from temperature to extended daylight exposure. To sleep properly during these hot months, there are a few easy things you can do.
The human body needs quality sleep in order to function properly. Numerous health problems might result from getting too little or poor-quality sleep.
Why is it difficult for us to sleep in the heat?
Seasonal changes can affect your sleep pattern, according to multiple studies. There are three main causes of disturbed sleep in the summertime:
Warmer temperature: Of course, heat has a major influence on the modifications to our sleep cycle that occur in the summer.
According to Dr. Suhas HS, a pulmonologist consultant at Manipal Hospital in Bengaluru, our body temperature drops slightly both before and during sleep. The summer's greater ambient temperatures have an impact on the procedure.
Normally, when we sleep, our bodies cool down. It could take longer to cool down in a heated environment, which eventually interferes with sleep. Higher ambient temperatures may potentially reduce an individual's annual sleep by 50 to 58 hours, according to a 2022 study, Dr. Suhas HS tells India Today.
Extended exposure to daylight: Summertime is when the sun is out longer than it is in the winter. It causes us to spend more time in the sun and interferes with our sleep. Are you curious about how? That's because more sun exposure prevents the melatonin hormone from being produced. The body receives this hormone as a signal to go to sleep.
Dr. Suhas HS explains that summertime light exposure affects the body's generation of melatonin, which is needed to maintain its circadian rhythm. This delayed release of melatonin disrupts sleep.
Holidays and summertime lifestyle modifications: We all take vacations over the summer, which may eventually encourage you to mingle and partake in late-night meals and drinks. Your body's clock, or circadian cycle, is a 24-hour cycle of changes in behaviour, mental state, and physical state that is influenced by a variety of factors.
Summertime travel plans are made more frequently, which throws off sleep schedules. Dr. Suhas continues, "Unfamiliar beds and environments may further worsen sleep."
Simple solutions to improve summertime sleep
You can absolutely improve your summertime sleep with a few easy tweaks.
Room temperature: The recommended range for room temperature is 18 to 21 degrees Celsius, according to Dr. Suhas.
But make sure you're not sleeping directly next to the air conditioner. According to Dr. Vivek Nangia, principal director and head of pulmonology at Max Super Speciality Hospital in Saket, New Delhi, "the blast of the air should not come onto their faces directly."
Avoid exposure to light at night: Artificial light has the ability to inhibit melatonin generation in addition to sunlight. After dinner, make sure your home is dimly lit. Use blackout curtains before bed to prevent light from entering the room.
Keep the devices away: The bedroom shouldn't be used for distractions like laptops, cell phones, or televisions.
"One might require less artificial light from TV screens and other electronics at night and more sunlight during the day. Dr Suhas continues, "Being exposed to artificial light can lower melatonin production, which in turn can disrupt your ability to fall asleep."
Take a shower at night: You can get a better night's sleep by taking a warm shower.
Your body warms up after a warm shower before bed. Your body receives a signal to go to sleep when the temperature drops as soon as you step outside. This dip imitates the body's normal circadian rhythm-induced decline in temperature.
Limit caffeine intake before sleep: Caffeine consumption a few hours before bed can cause difficulty falling asleep. Additionally, experts advise against using nicotine and alcohol right before bed.
Maintain a sleep schedule: "Dr. Suhas says that having a regular wake-up and bedtime schedule is a good sleep hygiene measure and helps one sleep better."
Sleep position: Refrain from sleeping curled up. By doing this, heat dissipation may be improved.
Experts say that dressing comfortably and in light clothing, along with eating dinner early, can help enhance sleep quality.
It's crucial to keep an eye on your diet as well. The state of your gut affects how well you sleep as well. As a result, throughout the summer, patients should drink plenty of water and light food, according to Dr. Nangia.
