Sleep is essential to good health; it helps your brain work well, helps you pay attention, improves learning, helps to repair your heart and blood vessels, and regulates hormones.
Although according to CDC, one-third of us are not getting enough good sleep, so we are not feeling as good as we could be.
Summer is the season of beach trips, barbeque, and some of life's simplest joys, but if you are not careful, it can also be the lone enemy of one of their most essential joys, and health is; sleep.
So although, yes, summer nights are lovely when you are walking down the coast with your date, they can be a hassle when it comes to sleeping.
People tend to be more active during summer than in winter. Exercise is one of the science Backed ways to improve your sleep quality; although daily exercise is the best key to a good night's sleep, exercise helps much more than drugs in people with insomnia.
Exercise helps you fall asleep by 55%, as sleep plays a significant role in your health.
Some people lay in bed staring out at the ceiling due to depression, chronic pain, medications, or other kinds of substances that can interfere with their sleep. When you treat these issues, it will automatically and naturally help improve your sleep ability.
In addition, you can improve your sleep by ensuring a consistent sleep schedule. If you can't fall asleep, get up and restart by doing something that easily distracts you before returning to bed. You should make sleep a top health priority and incorporate some tips below.
What Causes Bad Sleep During Summer?
Natural sunlight does improve our mood. But, although sunlight also can help you wake up early in the morning, sleep may be significantly more challenging or more accessible in the summer- the key is being thoughtful about the aspects like light, temperature, and activities that influence that critically important slumber.
Here are some of the lousy sleep caused during the summer season:
You Don't Exercise
According to Sleep Foundation, physical activity benefits good sleep and reduces insomnia. As little time as 15 minutes of regular exercise, even walking, can improve the quality of your nighttime sleep.
You Nap Too Long In The Afternoon
Around 10-15 minutes of nap is healthy, sending the brain into light, non-REM sleep. Long naps for more than 30 minutes increase the body's risk of entering deep sleep.
In the afternoon, a small brick of fur is good for healthy rest at night during summer. Getting restful sleep is essential for our overall health.
Many factors, including food choices, make it harder to fall asleep at night. Chronic sleep deprivation can affect both your body's physical and mental health.
You Are Eating Unhealthy Foods And Drinks
Drinking caffeine beverages late at night can make it harder to fall asleep and worsen the quality of your sleep. Also, eating dinner late at night rather than earlier can cause weight gain and impart fat metabolism.
According to research on The Washington Post, eating late at night and getting unhealthy sleep can cause weight and eating disorders. It can also raise your insulin, cholesterol, and fasting glucose.
You Are Often Doing Late-Night Activities
There are more activities at night and during the weekend in the summer that tend us to be out for a longer time. Healthy Sleep suggests that maintaining a regular sleep schedule memorizes your brain as it's time to sleep.
Longer Daylight
The human body is naturally prone to falling asleep after the sun sets and waking up when the sun arises; engaging in vigorous physical activities also significantly affects sleep quality.
Melatonin Release
Melatonin is produced by several tissues in the human body, although the primary source is the pineal gland in the brain.
As the seasons change, high melatonin levels coordinate with a nightmare, whereas low melatonin levels coordinate with daytime. Melatonin is a crucial sleep harmony that tells your brain when heading to bed or when it is time to relax.
Often a treatment for insomnia, melatonin is the easiest way to fall asleep.
Stress And Lifestyle
A good night's or healthy sleep is just as crucial as regular exercise and a healthy diet. Researchers show that poor sleep and stress affect your hormones, brain function, and exercise performance.
Unfortunately, it also causes disease risk and weight gain. Many people have a pre-sleep stretching routine that helps to relax, and the techniques of relaxation before going to bed have been shown to improve sleep quality and other excellent standard methods to treat insomnia.
Other studies show that relaxing massage techniques help people improve their sleep quality.
How To Improve Your Sleep?
Having stressed the importance of sleep, here are some tips or natural remedies to achieve more restful sleep. Of course, nearly everyone has occasional sleepless nights, but if you often have trouble sleeping, don't hesitate to speak with a doctor.
Eat Light
Finally, some diet changes may quickly help improve your sleep. Avoid heavy meals before bedtime and reduce caffeine to keep you awake.
Most of the time, the fatty foods you eat before sleep directly affects your sleep quality. Hence food and health help you and benefit you greatly.
Sleep is crucial for human beings as it helps to recover all your hard work and loss of energy during daily chores and revive the body. Unfortunately, today many people affect their sleep and health due to their busy and hectic schedules.
Avoid Late Night Alcohol
Drinking too much can disrupt your sleep health; alcohol affects the average production of chemicals in the body that triggers sleepiness.
If you consume high alcohol as the night goes on, you spend less time in deep sleep and are more awake at different night intervals. Many people like to drink at night to relax; many researchers have shown that drinking could cause sleep disturbances and keep you awake.
Always Make Sure Your Bedroom Is Cool, Quiet, And Dark
Your bedroom should be a strict no-screening zone as dim lights and thick curtains will keep the mind low, which will help to unwind the mind.
All screen devices like TV, laptops and mobile phones should be switched off for better healthy sleep. Likewise, your bed should be an ideal sleep environment, and you should stop using or doing any electronic device work on your bed.
Limit Day Time Naps
Power napping may benefit you through the daytime, but long daytime naps can interfere with nighttime sleep, especially if you struggle with poor sleep quality or insomnia.
If you sleep during the daytime, limit the rest to 10-20 minutes. Only long daytime sleep can affect the quality of sleep during nighttime.
Exercise Regularly
Exercises are the best choice for both sleep and your health, as they improve sleep quality. Many do best to exercise during the early morning, and some options do in the evening.
Experiment with the timings of your exercise, and you should talk to your doctor before planning any exercise schedule.
Set A Time
One of the topmost effective changes you can easily make to improve your slumber is sleeping each day simultaneously and maintaining this schedule for weekends and months.
Moreover, try sleeping out earlier each day and stop using our phones, computers, and tablets or playing games late at night, at least 30 minutes before bedtime.
Finally, regular exercise, mainly and mostly in the morning and afternoon, can impact sleep quality by raising your body temperature a few degrees.
Stick to a Schedule
Scheduling the time is one of the critical factors for better sleep; being consistent with your rest and walking schedule can aid long-term sleep quality and help you live a healthier life.
Other studies and reports suggest that irregular sleep patterns can alter your circadian rhythm and melatonin levels, signaling your brain to sleep.
If you are mostly struggling with sleep, try to get in the habit of waking up and going to bed at a similar scheduled time; after several weeks, you may not need an alarm. Being consistent with your sleep schedule and waking times can aid long-term sleep health quality.
Bad Light Exposure
Some studies and reports suggest a link between exposure to light during the night, such as working the night shift, causes type 2 diabetes, heart disease, and obesity. Exposure to sunlight can suppress melatonin secretion, which influences circadian rhythms.
While light of any kind can quickly suppress melatonin secretion, blue light at night does so more powerfully.
Therefore, if you are working a night shift or use many electronic devices or mobiles during the nighttime, consider wearing out blue-blocking glasses or installing an application that filters the light blue-green at night.
Getting Morning Sunlight-Better sleep
Getting morning sunlight can help you to sleep better at night. Light is the principal control of our body - the night cycle, influencing everything from body temperature to metabolism to sleep.
Light therapy, also called phototherapy, has been studied in numerous healthcare conditions. It can help cure insomnia, depression, post-traumatic stress disorder, and dementia.
For most people, exposure to sunlight is most beneficial if it occurs in the morning, just after waking. The person exposed to bright indoor lights or sunlight during the morning hours sleeps better at night and feels less depressed and stressed.
Lower Your Sleep Temperature
The effects of summer heat on sleep do not have to be devastating to get a good sleep during the summer. They mainly depend on various factors, many of which have a chance of changing your sleep pattern.
Here are some excellent tips that will quickly get you through this summer rested and fresh: taking a cold shower before bed is one of the most popular tips for how to get good sleep during summer, wearing fewer clothes when it is hot, drinking herbal tea before going to bed, turning off devices before bedtime.
Relaxing Methods
Learning relaxation techniques such as meditation, yoga, massage, and progressive muscle relaxation can go a long way in helping you fall asleep. In addition, healthily dealing with stress is essential for sleep and overall health.
Healthy Sleeping Habits
Sleeping less will hurt or affect your health; sleeping will directly affect your physical and mental health, a fundamental part of good human health. The longer you are awake, the higher your sleep pressure and the risk of falling asleep. Conversely, low sleep pressure decreases your chances of falling asleep at bedtime.
Here are some healthy sleeping habits to help you get better sleep and keep your circadian rhythm.
- Avoid things that create stress and strong emotions in your health before bed.
- Introduce relaxing techniques and routines into your bedtime activities.
- Avoid caffeine late in the night and also avoid excessive alcohol consumption.
- Meditation can be a great way to prepare the mind and body for sleep.
FAQs
Now that you know all about getting good sleep, here are a few frequently asked questions.
What Exactly Is Good Sleep?
Good sleep refers to falling asleep effortlessly and sleeping for longer periods without any turning and tossing. You’ll observe that you’re waking up without any difficulty while feeling refreshed after a good night’s sleep.
Why Should I Get 8 Hours Of Sleep Every Night?
Some studies show that getting less than 7-8 hours of sleep per night increases your risk of type 2 diabetes and developing heart disease.
What Factors Affect Sleep?
A lot of different factors influence the quality of sleep. Some of them are irregular bedtime routines, an unideal sleep environment and consuming alcohol and heavy meals near bedtime.
Wrap-Up
Kicking old habits is very hard, so adopt a new one as you work toward better healthy sleep. Changing the worst habit requires repeating small steps many times until they feel second nature. We have stated all the ways in which you can have a night of better sleep, regardless of the season.
Furthermore, the furniture and mattress you sleep on greatly impact the quality of sleep you’re getting. If you’re looking to improve your sleep, get your hands on the best mattresses by Crafted Beds. Our wide range of mattresses has something for everybody. So make sure to check out our collection!
