The summer is here! The days are longer, the weather is warmer, and the sun sets later. If you're like most people, this means that you are sleeping less than you should be. Here are eight ways to sleep better during the summer.
- Keep a consistent sleep schedule
- Limit your exposure to evening light
- Take advantage of morning sunlight
- Get more Vitamin D
- Go camping
- Spend time in nature
- Decrease your "sleep debt"
- Stay cool!
Limit Your Exposure To Evening Light:
Limiting your exposure to light in the evening time can be a great way to make sure that you still get to bed on time and actually fall asleep! If you are staying up too late due to the sun still shining at 9 PM, you might want to consider a few items that could help with this. Would it be possible to hang up blackout shades that black out the evening sun during the summer months? Could you possibly use an eye mask that can make your room darker so the body knows that it's evening time and time for rest on your Revive Hybrid Premier Mattress? Limiting your exposure will allow for your natural sleep hormones to stay on track and keep your circadian rhythm on point!
If you find yourself going to bed much later during the summer, try and start a good bedtime routine at least one hour before you'd like to be sleeping.
Take Advantage Of Morning Sunlight!
Spend some time in nature and enjoy the feeling of cool air blowing through your hair. You'll be glad you did on those really hot days! Getting a good amount of Vitamin D early in the day will set you up for a day of consistent energy. If you can manage to get out and go for a walk during the early morning sunlight you can get both benefits of vitamin D as well as releasing good wake up chemicals throughout the body with the exercise! This is a surefire way to keep your energy nice and consistent throughout the day as well as keeping your circadian rhythm on track.
Get More Vitamin D, or Supplement it!
There are many benefits of vitamin D, some which include: a stronger immune system, better moods and reduced risk of cardiovascular disease. And it's important to get your Vitamin D levels tested regularly because too much or too little can affect many aspects of health - so be sure to check with your doctor first.
Camping is a great way to get out and enjoy nature during the summer months. Enjoyment can play a large part in how well you sleep. Have you ever noticed that if you're going through a stressful time in life your sleep is not great? The more things you can do to decrease stress and increase joy will allow you a better night's rest. Besides, pitching a tent and sleeping under the stars on a cool summer evening is just about as good as it can get, don't you think? So grab the family and pack up the car and head to go camping next time you feel that your sleep has been lacking and get some good old fashioned rest and relaxation time in! You'll be feeling refreshed and recharged in no time at all!
Spend Time In Nature:
If you've been living in the city for a while or if you're like many people who spend eight hours per day sitting at their desk, it might be time to step back and take some time in nature. Spending 15 minutes outside everyday will give your body an opportunity to soak up that Vitamin D sunshine, which is so important during the days of working inside an office that has very little natural light. Spending time in nature naturally decreases stress hormones which in return can lead to a better night's sleep. So the next time you feel like getting out for a walk in nature, do it! It's great for the mind, body, and soul.
Decrease your "Sleep Debt"
Sleep debt is an accumulation of sleep that is lost over time and can lead to a number of health problems. One way to reduce your "sleep debt" is by having eight hours between the work day, and bedtime, but this might not always be doable for everyone.
One suggestion would be to set an alarm or notification on your phone at 8:00 PM. At this point you want to stop all work related activities, put on your pajamas and make sure the room is dark. 8:00 PM marks a time when our circadian rhythm starts to wind down for sleep so it's important to stop stimulating it with light or other activities at this point in order to ensure that you're allowing yourself enough rest.
The eight hours between 8:00 PM and 8:00 AM are crucial time frames for sleep, because 8:00 AM marks the end of our so-called "biological night". The natural light from the sun at 8:00 AM signals to your brain that it's time for you to start feeling refreshed and energized.
Another way to decrease sleep debt is by keeping a consistent schedule during weekends - this will help you feel more stable and level throughout the work week. Not everyone is able to stay on the same sleep schedule every night of the week due to certain obligations life holds. The more regular and frequent you can make your sleep routine at night the better you will feel and be able to perform at your best throughout the day.
During summer months often people get less quality sleep because they are hot during the evenings. If at all possible make use of AC units and fans. The cooler the body is at night the better sleep you can count on getting. So crank down the AC while you plan to sleep for optimal health!
There are many things we can do to make sure we get better rest during the summer months. It is important to go through this list and see if you are lacking in any of these areas. Often just a few simple tweaks in behavior and your schedule can allow for you to get the rest and relaxation that the body needs to thrive during the summer months! Happy summer and happy sleep!