Summer Sleep Tips to Beat the Heat

Summer brings longer days, sunny skies, and exciting activities. But for many, it also brings restless nights, overheating, and disrupted sleep. When it comes to sleep, quality matters as much as quantity. Rising temperatures, increased humidity, and late sunsets can make falling and staying asleep challenging. Studies show that high temperatures make it hard to stay asleep, and lack of sleep is associated with reduced cognitive performance, a weakened immune system, and adverse cardiovascular outcomes.

The National Sleep Foundation recommends keeping your bedroom temperature between 65-68°F for comfortable sleep. While it may not be possible for everyone to keep their house that cool during scorching summer days, here are some strategies that can help you stay cool and sleep better.

• Good ventilation: A room with good airflow can really help. Use a fan, a portable air conditioner, or open a window when it's safe and cooler outside. You can also place ice behind a fan to blow cooler air into the room, which can help your body cool down and make it easier to sleep.
• Block out light: Keeping sunlight out during the day can help keep your room cooler. At night, use shades or curtains to block out light that might disturb your sleep.
• Breathable and cooling bedding: Foam mattresses can trap heat, so try using bedding made from cotton or linen to help your body stay cool. Cooling mattress toppers or pillows can also help lower your temperature and keep your head and neck comfortable through the night.
• Avoid exercising right before bed: Exercise is good for sleep. Exercising earlier in the day can help you sleep better at night, but try not to do it too close to bedtime. Your body needs time to cool down, and working out late can make it harder to fall asleep. 
• Take a cool shower: A slightly cool shower before bed can help lower your body temperature and make it easier to fall asleep.
• Practice good sleep habits: Perfect sleep isn't always possible, but keeping a regular bedtime routine can help you sleep better. Try not to eat or drink alcohol close to bedtime, and give yourself some time to relax before going to bed.