It's summertime, and while the living is easy, the sleeping is most certainly not! Remember those extra hours you slept during the long winter months of Seasonal Affective Disorder? Studies suggest that the warm summer months have the opposite effects.
Higher temps, more exposure to the sun, and planning family vacations can all cause problems with summertime sleeping. Luckily, we have 10 summer sleeping tips that can make the sleeping easy all summer long!
Tips for Better Sleep in the Summer
It's not like winter sleep gets banked, and you can draw out in the summer. Missing out on pivotal sleep can really impact a person's life. Healthy sleep is essential for our immune systems, physical body, and mental functioning. Here are some tips that will help you fall asleep...and stay asleep this summer!
Get Black-Out Curtains
Our cells are on a 24-hour biological clock known as our circadian rhythm. This internal clock is regulated by sunlight.
When the sun comes up, light enters our rooms and stimulates our pineal gland. The pineal gland is responsible for producing melatonin, the hormone that helps us stay asleep.
As melatonin production ceases, the body starts to produce excitatory hormones, like serotonin, dopamine, and even adrenaline. These are the hormones that are going to get us through our day.
Once the sun starts going down, the pineal gland loses its charge. Simultaneously, melatonin slowly gets introduced to the system. That's why we get heavy-eyed watching TV on the couch close to bedtime.
During the summer, we are exposed to more sun, with remnants of a sunset slightly lighting the sky well into bedtime hours. This change in sun exposure can also impact the circadian rhythm.
Investing in black-out curtains allows you to dictate your 24-hour clock. You can regulate your sleep patterns by going to bed at the same time every day.
With black-out curtains, you can even sleep in for once. Maybe you can even create a new schedule more conducive to your needs!
Cut the Cord & Power Off Devices
A rising sun lets off bluish rays. They are a similar color to the lights used in many smart devices.
The eyes draw in the blue light from screens. These rays come into direct contact with the pineal gland situated back and between the eyes.
This interaction sends a mixed signal to the pineal gland, as the blue light tricks it into thinking the sun is coming up. Therefore, your pineal gland doesn't get the memo that it's time to start producing melatonin.
Rather than scrolling on social media or watching another show, unplug yourself. Go for a short walk around the neighborhood, read a book, or try a guided meditation to help you sleep.
Set the Right Temperature
Hot temperatures are a primary reason for sleep problems for people in the summer. The circadian rhythm controls body temperature. Body temps should naturally decrease as it gets close to bedtime.
That logic makes sense. As molecules get cold, they slow down. Once they're heated, they become more active and energetic.
The Sleep Foundation suggests that the ideal sleeping temperature is 65 degrees Fahrenheit. Peoples' body temperatures and cooling systems differ. Therefore, sleep experts recommend keeping the thermostat between 60 and 67 degrees Fahrenheit until you discover your perfect sleep temp.
Take A Cold Shower
When you're boiling pasta, you pour cold water on it to prevent further cooking. Do the same for yourself before bed. Taking a cold shower can help lower your body temperature and be a refreshing way to end your day.
Freezing water can actually shock the system and excite your cells. So, don't take an ice bath!
Consider drawing a lukewarm to cool bath. It will allow you to unwind if you initially made the water too cold and caused a bit of cellular excitement.
Take the relaxation up to the next level by infusing your bath with botanicals. bMAKER's Bulk Botanical Flower Kit contains lavender, marigold, red rose, and chamomile petals. These flowers will help relax your mind, nourish your skin, and leave you smelling fresh and ready for bed!
Tranquility Labs' Estrolene Perimenopause Relief
Sleep can be more challenging for older adults, especially women who are transitioning into menopause. They have to deal with hot flashes as it is. The hot summer weather only turns the heat up on these menopause symptoms!
You can't always gauge your summer sleep experiences based on the year before because a woman's body is dynamic. While hot flashes might not have been an issue last summer, signs of menopause can start as early as the mid-30s.
It's never too early to take proactive measures. Tranquility Labs' Estrolene Perimenopause Relief is formulated with high-quality vitamins, minerals, and botanicals that soothe hot flashes and prevent night sweats.
This all-natural formula is fortified with magnolia bark and chaste berry extracts that can combat hot flashes and vaginal dryness that can keep any woman at night. It also contains vitamin D and calcium to support healthy bones and joints that can prevent nighttime aches.
Rounding out the formula is red clover. Research indicates that this natural herb acts as an estrogen agonist. Its presence helps lessen the burden the body experiences as estrogen levels deplete. In turn, you will experience fewer symptoms of menopause.
When choosing the best supplements for summer sleep, women shouldn't sleep on picking Tranquility Labs' Estrolene Perimenopause Relief!
Create An Ambiance
If your current sleep situation isn't working for you, then you must upgrade your current sleep situation. Try experimenting with different techniques that can help facilitate better sleep.
Try using a white noise maker that can drown out any auditory disturbances that might draw your attention. Consider getting a soundscape machine, playing classical music, or sleeping with a guided meditation.
Relax with Essential Oils
Essential oils not only smell great, but they're one of the best natural sleep supplements out there! Aromas can transform any experience. Promote a sense of calm by choosing essential oils with a proven track record of being natural sleep aids.
Experiment with diffusing essential oils for bedtime, including:
- Roman Chamomile
- Valerian Root
- Lavender
- Lemon Balm
- Rose Hip
Essential oils are rich in molecules known as terpenes. Terpenes stimulate our olfactory systems, located within our nasal cavities.
The olfactory system has carte blanche access to the brain. Terpenes can biohack the brain to promote a relaxation effect.
Seek Medical Advice
Sometimes, it's the not season that's the problem. Up to 70 million people worldwide experience various sleep disorders. You might be one of them.
There is nothing wrong with talking to your doctor and getting sleep advice, diagnosis, or treatment. They can run the tests necessary to determine if your sleep problems are a symptom of another underlying condition. Knowing this information can be a matter of life or death.
Go Commando
Underwear can bring a person's body temperature up, especially in areas prone to moisture. These can exacerbate issues for both men and women.
Heat rashes can amplify issues with vaginal dryness for women. Meanwhile, hot temperatures can impact male fertility. These issues are not only uncomfortable, but they can cause mental stress that will also ruin your sleep!
Going commando can also reignite some passion in the bedroom. Hey, there are many studies that link good sleep and sex.
Tranquility Labs' Sleep Fast Enhanced Melatonin Spray
Sleep problems in the summer can fluctuate with the temperatures. Some nights might not even require any of these sleeping tips. However, on the nights where you do need help, don't turn to over-the-counter sleep aids.
Many of these "remedies" become ineffective with regular use. Also, long-term use can cause many unwanted side effects, including dependency issues.
Tranquility Labs' Sleep Fast Enhanced Melatonin Spray is a non-habit-forming way to support healthy sleep cycles. This dietary supplement contains melatonin, the hormone responsible for regulating our sleep cycles. It's enhanced with soothing botanicals, such as lemon balm, valerian root, and chamomile flower extract.
Using Tranquility Labs' Sleep Fast Enhanced Melatonin Spray is like combining our sleeping tips about essential oils, creating an ambiance, and taking a relaxing bath into one!
This fast-acting melatonin supplementation method will have you sleepy within 20 minutes. It is the best sleep supplement for the summer...and all year round!
Sleeping Tips to Energize and Revitalize
Long summer days can be taxing, and the body needs adequate time to recover. Set yourself up for restful sleep all season long with these summer sleeping tips.
Set yourself up for successful sleep with black-out curtains, unplugging your devices, and taking a cool shower. Diffuse essential oils and create an ambiance with soft music. If these don't work, a couple of sprays of Tranquility Labs' Sleep Fast Enhanced Melatonin Spray should do the trick!
Essential Takeaways:
- It’s natural to experience sleep problems in the summer
- You must sync up with your circadian rhythm with melatonin supplementation, black-out curtains, and turning off devices
- Taking a cold shower and setting the thermostat to 65 degrees Fahrenheit
BONUS RECIPE: Kale Chips
INGREDIENTS
- 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon salt
-Position racks in upper third and center of oven; preheat to 400 degrees F.
-If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don't overlap. (If the kale won't all fit, make the chips in batches.)
-Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)
NUTRITIONServing Size: About 2 Cups Per Serving: 110 calories; protein 5.3g; carbohydrates 15.8g; dietary fiber 5.6g; sugars 3.5g; fat 4.6g; saturated fat 0.6g; vitamin a iu 38329.5IU; vitamin c 115.4mg; folate 36.6mcg; calcium 202.7mg; iron 2.5mg; magnesium 50.7mg; potassium 641.6mg; sodium 210.1mg; thiamin 0.2mg. Exchanges: 2 Vegetable, 1 Fat
