Intro:
Summer impacts our sleep patterns, but thankfully, there are proactive methods for dealing with these sleep disruptions.
During this season, various circumstances can affect your sleep, from where you live, to your health, and lifestyle habits,
Let’s delve into the factors causing summer sleep issues and explore some helpful tips for coping with them.
Why Summer Affects Sleep
Extended Daylight Hours:
Longer days mean more exposure to natural light, which can delay the release of melatonin—the hormone responsible for signaling sleep. Exposure to evening light can disrupt our circadian rhythms and push our set bedtime later.
- According to SleepScore, average sleep duration for Americans decreased by over 10 minutes during summer months — down to an average of only 5 hours and 59 minutes during the June 2019 summer solstice.
- While a 10-minute reduction might seem insignificant, the effect is cumulative, adding up to over an hour of missed sleep per week during the summer months
Heat:
Warm temperatures can make it challenging to get comfortable and fall asleep. Ourbodies naturally cool down during sleep, but excessive heat can interfere with this process.
Routine Changes:
Summer often brings vacations, social gatherings, and altered schedules. These changes can disrupt our regular sleep routines, affecting both bedtime and wake time.
Noise:
Longer daylight hours lead to more outdoor activities, parties, and events. Increased noise levels can disturb sleep, especially if you live in a bustling area. And of course, there’s July 4th when many of us are kept awake by Fireworks eruptions well into the night—often including the weeks leading up to—and after, the holiday.
Travel Anxiety:
Summer’s a popular time to travel and sleeping away from home can present numerous challenges…unfamiliar environments, crossing multiple time zones, disruptive hotel noise… not the right mattress...
Tips for Better Summer Sleep:
Stick to a Sleep Schedule:
Maintain consistent bedtimes and wake times, even during summer. This helps regulate your body’s internal clock and ensures better sleep quality.
Limit Evening Light Exposure:
Reduce exposure to artificial light in the evening, especially from screens. Consider using blackout curtains to block out excess sunlight during bedtime hours.
Keep Your Bedroom Cool:
Use fans or air conditioning to maintain a comfortable sleep environment. (Putting a bowl of ice cubes in front of the fan will slowly create a cooling mist.)Room temperature for optimal sleep is 65°F (18°C). If your room is warmer than outside, keep the windows open at night to let in a fresh breeze. Night air tends to be cooler so the fresh air can help keep the temperature down— and will also stop your room from feeling stuffy.
Eat for Sleep:
Your food choices throughout the day affect the way you sleep at night Research continues to show that adequate nutrition is essential to good sleep. Diets lacking in key nutrients are regularly associated with sleep problems from insomnia—to disrupted sleep—to OSA (obstructive sleep apnea). In turn, insufficient sleep has negative effects on diet and weight.
Stay Hydrated:
Dehydration can affect sleep quality. Drink enough water throughout the day, but avoid excessive fluids close to bedtime to prevent nighttime trips to the bathroom.
Use Noise Masking Earbuds:
If noise disrupts your sleep, consider using these earbuds to both block disruptive noise, and calm your nerves.
Choose Breathable Bedding:
Lightweight, breathable fabrics like bamboo, cotton, or linen, help regulate body temperature and prevent overheating.
Avoid Heavy Meals Before Bed:
Large meals can cause discomfort and indigestion. Opt for lighter dinners to promote better sleep.
Create a Relaxing Bedtime Routine:
Wind down before sleep by reading, meditating, or practicing gentle stretches. Avoid stimulating activities or screens right before bed.
Geographical Differences
Geography plays a role in sleep patterns due to varying daylight hours. For example:
- In Seattle, the summer solstice can have up to 16 hours of sunlight, while Miami experiences nearly 14 hours.
- People in high-GDP countries and collectivist cultures tend to have delayed bedtimes.
SoundOff… your Summer Sleep Solution
Whether you’re trying to sleep at home or while traveling, make sure to have your SoundOff handy this summer. SoundOff noise masking earbuds are going to save your sanity when all those neighborhood parties go into the wee hours; or when you’ve booked a hotel a little too close to all the action in a bustling city.
SoundOff earbuds do more than just block out disruptive sounds. The soothing Pink Noise playing in the earbuds calms your mind so you can relax, fall asleep easier—stay asleep longer, and wake up well-rested.
If you’re someone who can’t turn off racing thoughts at night or can’t relax and fall asleep in an unfamiliar location, these buds are for you. They’ll help keep your anxiety in check… and hopefully help keep the peace between you and the party animals.
Wrap up
Remember, prioritizing sleep during summer ensures you stay well-rested and ready for all the season’s activities. Sweet dreams!
