Tips for a Restful Summer Sleep

The days are getting longer and the weather is getting hotter, before you know it, summertime in New England will be in full swing. Don’t let the change in season negatively affect your sleep. Our bodies are run by an "internal clock" known as our circadian rhythm. Our circadian "clock" runs on a sleep-wake cycle that is set off my light and dark cues. Summers longer days, added social activities, plus the hot and humid weather can allow our sensitive circadian rhythm to not let us sleep. No need to order that Trenta double shot at Starbucks to get you through the day, we have some tips and tricks given to us by the American Academy of Sleep Medicine to help you feel rested. 

Summer should be fun, but not at a detriment to your sleep!

Summer brings on changes to work and school schedules, vacations and social gathering, which often translate to eating and drinking more and staying up late. Don’t let these added events disturb your sleep schedule. Try to maintain the same bedtime and wake up time during weekdays and weekends, regardless of the time of year. Those social gatherings and late nights can also leave you feeling busy, run down and delay your circadian rhythm. Find time to relax before bed, eat large meals no later than three hours before bed and avoid alcohol or reduce consumption 4-6 hours before bedtime. Alcohol may make you feel sleepy, but it results in a poor quality night sleep overall.

Make the summer sun work for you!

The sunshine is long awaited after this rainy spring, but these warming rays can negatively affect your body's production of melatonin. Instead of staying outside late to soak in every last ray, try setting aside time two hours before bedtime to go inside and darken the rooms in your home to trick your body into thinking it’s night. Relaxing in a dimly lit environment will help you release melatonin and start making you sleepy. In the morning, open the blinds and curtains and let the light back in. Nothing cues your body and it’s circadian rhythm to wake up and start the day like sunlight. 

Aim for cool, dark and comfortable vibes!

Bedtime routines vary; some of us have fans on and windows open all year round, while others need to sleep in socks and layer on the blankets. Keeping your room cool has been shown to help aid in deeper sleep, between 60 and 67 degrees, as suggested by Dr. Swanson of the AASM. The summer is a great time to switch to lighter linen sheets and thin pajamas to help obtain that cooler environment. Your room should be darkened for two hours at this point, now you should add light adjustments to your electronics so they don’t emit blue light. Many devices now have "night mode," but if not, dim screens to the lowest possible setting. If your devices or TVs don’t have this option, try blue light blocking glasses. Although electronics before bed aren’t advised for proper sleep hygiene, we understand that people now relax with TV and TikTok scrolling, try turning them off at least 30 minutes before bed. When electronics can be avoided, try reading or meditation to get you in a sleepy state of mind. If you struggle with settling your mind, Dr. Tostita Kumar, Director of Sleep Medicine at Bristol Hospital Sleep Center suggests, "set aside some worry time, and we say that should be as far away from bedtime as possible. So sometime around 5PM or 6PM, sit down, write down what's stressing you out and what things you have planned for the next day." 

We hope these tips will keep you well rested and happy this summer. If you find yourself needing further help with your sleep health, contact Bristol Health Sleep Medicine at 860.585.3300.

The author, Danielle Lachance, is a Registered Polysomnographer and has been the Supervisor and Lead Sleep Coordinator at the Bristol Hospital Sleep Center for six years. Danielle has worked in the field of sleep for nineteen years and started her career at Baystate Medical Center in Springfield, MA. Sleep health is not only her profession, it's her passion. "Not only do I love to sleep, but I love to talk to people about sleep and help them get the best possible sleep. A good night's sleep changes everything!"

References
How to Sleep Better (2012). AASM. https://aasm.org/resources/pdf/products/howtosleepbetter_web.pdf

Sleep Tips For the Summer (2013). AASM. https://sleepeducation.org/sleep-tips-for-the-summer/