Summer brings longer days, warm weather, and plenty of sunshine, but it can also bring restless nights. If you’ve ever found yourself tossing and turning when the temperature rises or the sun refuses to set, you’re not alone. Seasonal changes can disrupt your body’s internal clock, raise your core temperature, and make it difficult to get the quality sleep your body needs, especially if you have a condition like sleep apnea. Fortunately, a few simple changes can help you get the rest you deserve. Here are 5 practical tips for sleeping better during the summer months.
1. Keep Your Bedroom Cool
Temperature plays a big role in how well you sleep. The ideal bedroom temperature for most people is around 65°F (18°C). During summer, your room can get much warmer, making it harder for your body to cool down and signal that it’s time for sleep.
Try these cooling strategies:
- Use fans to circulate air or place a bowl of ice in front of the fan for a DIY air conditioner.
- Keep curtains or blinds closed during the day to block out heat.
- Use lightweight, breathable bedding made of cotton or bamboo.
- Consider using a cooling pillow or mattress topper to help regulate body temperature.
2. Limit Light Exposure in the Evening
Longer daylight hours can confuse your internal clock and delay melatonin production, the hormone that helps you fall asleep. If you’re still exposed to natural light late into the evening, your body may not feel ready for bed.
To help your body wind down:
- Install blackout curtains to block evening sunlight.
- Turn off bright lights an hour before bed.
- Avoid screens or use a blue light filter on your phone or tablet to reduce stimulation.
3. Stay Hydrated But Time It Right
Dehydration can lead to poor sleep, but drinking too much water right before bed might wake you up during the night. In the heat of summer, stay hydrated throughout the day, and cut off large fluid intake an hour or two before bedtime to avoid late-night bathroom trips.
4. Shower Before Bed
A lukewarm or slightly cool shower before bed can help lower your core body temperature and signal your body it’s time to rest. Plus, it’s a refreshing way to wash off the sweat and stickiness of a hot summer day.
5. Maintain a Consistent Sleep Schedule
It’s tempting to stay up later during the summer, especially with more social events and daylight, but irregular sleep schedules can throw off your circadian rhythm. Try to get to bed and wake up at the same time every day, and wind down with a calming bedtime routine, like reading or meditation.
Summer doesn’t have to mean sleepless nights. With a few intentional changes like cooling your room, managing light exposure, and adjusting your habits, you can sleep soundly through even the hottest months. Better sleep means more energy to enjoy all the sunshine-filled activities summer has to offer!
About the Author
Dr. William Poe is a 1988 graduate of the USC Dental School. He has been in practice since 1989, helping thousands of patients improve their smiles. Dr. Poe is also committed to continuing education, completing courses at renowned organizations including the U.S. Dental Institute for Orthodontics and the Las Vegas Institute, and stays current through memberships in the American Dental Association and the California Dental Association. If you’re struggling to get sleep because of sleep apnea and the summer season, schedule your appointment with us online or call (562) 594-5067.