Summer might be your favorite time of year; sunshine, holidays, carefree days. But many people notice something odd: despite having fun-filled days, they feel more tired, groggy in the mornings, sleepy at work, and struggle to fall asleep at night. If that sounds familiar, you're not alone.
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Here are 5 key reasons why summer can mess with your sleep and how to fix it.
1. It’s just too hot to sleep well.
Our bodies naturally lower their temperature to help us fall into deep sleep. But when it’s 28°C or more in your bedroom, that cooling process is harder. According to experts at the Sleep Foundation, the ideal temperature for quality sleep is between 15.6°C and 20°C (60-68°F). Anything warmer makes it harder to fall asleep and stay asleep.
2. Summer nights aren’t cool enough.
Even when the sun goes down, temperatures often remain high leading to sweating, tossing, turning and waking up frequently. This ongoing discomfort interrupts your sleep cycle and prevents deep rest.
3. Too much light affects your internal clock.
Longer days mean extended exposure to natural light, which can delay the release of melatonin; the hormone that tells your body it’s time to sleep. Your body may be tired, but your brain is still wired.
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4. Your schedule is all over the place.
In summer, routines often go out the window: later nights, more socializing, more travel. While fun, these changes keep your brain stimulated longer than usual. So even if your body feels exhausted, your mind might still be running.
5. Noise, light... and the buzzing of mosquitos.
Small things make a big difference. Open windows let in more sound and light and yes, summer’s least favorite visitor: the mosquito! Even the quietest buzz or a single bite can wake you up and ruin your sleep.
How to reclaim your rest this summer?
• Stick to a consistent bedtime and wake-up time (even on weekends).
• Keep your bedroom cool with a fan, gentle A/C or open windows.
• Choose breathable sleepwear and natural sleep products like mattresses & pillows that help regulate temperature.
• Wind down with relaxing habits: a warm shower, light reading or deep breathing.
• Prioritize your sleep. It’s just as important as your holiday plans.
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