Summer brings longer days, warmer temperatures, and a shift in our sleep patterns. Many of us have experienced the struggle of trying to get a good night’s sleep during the summer months, especially on those sticky nights. However, understanding the science behind these sleep challenges can help us find ways to improve our sleep quality. Let’s delve into the science of summer sleep, exploring the role of the circadian rhythm, temperature, light exposure and more! Hopefully, you’ll walk away knowing what you can change in order to get a better night’s rest when it’s hot out…
The Circadian Rhythm
Our sleep-wake cycle, also known as the circadian rhythm, is regulated by our internal body clock. During the summer, the extended daylight hours can disrupt our sleep-wake cycle, as our bodies are naturally programmed to sleep in darkness – we also might not be used to seeing such bright days and good weather! The increased exposure to sunlight can delay the release of melatonin, the hormone that helps us fall asleep, making it more challenging to achieve restful sleep when bedtime does come around. If you’re really struggling to sleep, you might want to try keeping the curtains closed in the day as well as at night; this can help with decreasing your overall light exposure, which in turn keeps your circadian rhythm in check. Sunglasses can help with this too!
Temperature and Sleep
Warmer temperatures can make it difficult to fall and stay asleep during the summer. Our bodies need a cooler environment to initiate sleep. When it’s too hot, our core body temperature rises, and this can interfere with our ability to reach the deep, restorative stages of sleep. Additionally, discomfort from sweating or feeling sticky due to heat can disrupt our sleep quality. If you are a hot sleeper then you will benefit from using a fan at night, opting for lightweight bedding (like bamboo or linen), and opening the windows at bedtime.
Light Exposure
As mentioned, more exposure to natural light on sunnier days can wreak havoc with our melatonin production and make it harder to drift off at night. But beyond that, we might also find that lighter or brighter nights are making it more difficult for us to fall asleep when we want to. During the summer months, the sun sets a lot later; if you’re still going to bed at your normal time, then you might find it’s still light as you’re getting ready to snooze. Try an eye mask, or invest in some temporary blackout blinds for the lighter days and nights.
Seasonal Allergies
Summer is often associated with increased pollen and allergens in the air, leading to seasonal allergies such as hay fever. Allergies can cause congestion, sneezing, and itching, all of which can disrupt sleep. Those with skin conditions such as eczema might also find the heat makes their issues worse. The discomfort caused by these symptoms can make it challenging to find a comfortable sleeping position and breathe properly. Opt for some natural allergy remedies, wear your nicest pyjamas, and stay hydrated.
Lifestyle Factors
Summer is a time of increased social activities, longer days, time off work and much more. All of these factors can impact your ability to sleep, in different ways. For example, if you have a couple of weeks off work then you might find yourself falling out of any sort of routine – this might mean waking up later and going to bed later too, and ultimately this will mess up your body clock. Try to stick to what you’re used to! You’ll probably find you’re a lot more active in the summer, heading out for walks or days at the beach to soak up some of the limited sunshine. This is a change and there is always a chance it will disrupt the way you sleep. You might end with aches and pains from being more active, or sunburn from higher temperatures; be sure to do what you can to prevent these, and treat them properly if they’re stopping you from drifting off.
Our diets are also liable to change during the summer months: BBQ food, increased snack levels, more alcohol and more caffeine. As much as we want to have fun in the summer, if you’re struggling to sleep then aim to cut down on your caffeine and alcohol intake, and add some extra nutrients to your diet like delicious fresh fruit.
The Science of Summer Sleep
There are many reasons why sleep might feel a bit more elusive during the hot and sunny weather: increased light exposure, hotter temperatures, lifestyle changes. Do what you can to stick to your normal routine during these months, eat healthily, and follow advice surrounding optimal bedroom temperature and ideal bedding materials. Add some relaxation techniques into your evening routine, and hopefully you’ll be sleeping soundly right through the summer…
