Unaware That 'Summer Insomnia' Exists? Discover Why You're Struggling to Sleep During Summer, and Strategies to Overcome It
Going to Bed When the Sun's Still Up: Call it the gods' twisted joke or good old summer insomnia, but wrapping up your day before the sun sets can feel like one of the most criminal acts. Especially when you're trying to find shuteye in this sweltering heat. But fear not, my fellow night owls, for I've ambushed a few sleep experts to bring you the ins and outs of this seasonal sleep disorder and how to conquer it for a blissful slumber.
Late Night Woes? Blame Summer Insomnia!
Dr. Leah Kaylor, a sleep expert and clinical psychologist, breaks it down: summer insomnia refers to the pain in the ass struggle to either fall or stay asleep during the scorching months. "Insomnia doesn't play by seasons, but it does tend to spike during summer because of longer daylight hours, sweaty nights, disrupted routines, and environmental stimuli," she grumbles.
"Those rising temperatures interfere with our bodies' natural ability to chill the hell out, and late sunsets and early sunrises can throw off our circadian rhythm, leaving us wide awake at night or peeved at the alarm clock in the morning." Sounds familiar? Read on for ways to turn your summer sleeplessness into sweet dreams.
Who's the Sleep Expert Behind These Words?
Dr. Leah Kaylor is a sleep expert and a clinical and prescribing psychologist at the Federal Bureau of Investigation. With 5 book chapters, over 15 peer-reviewed journal articles, and national/international speaking engagements under her belt, she knows her shit when it comes to sleep.
Preparing for a Sweet Easter
1. Keep the Bedroom Cool and Dark
Ever heard the phrase, 'Keep your friends close, but your enemies closer'? Well, keep your heat enemies at bay by cooling off your bedroom. Kenny Timper, a certified sleep science coach, advises blocking the heat during the day, maintaining a bedroom temperature of around 60° to 67°F (15° to 19°C), and using a fan or AC if needed. And who wouldn't want to snuggle up under those Brushed Pencil Pleat Blackout Thermal Curtains from M&S or rest easy on the Set of Linen Sheets from Zara Home?
2. Bask in the Sunset
According to Leah, watching the sunset can act as a sleep cue for both your mellon and brain, so kick back and enjoy the golden hue. If you miss the real deal, why not invest in a warm lamp like the VARMBLIXT Lamp from IKEA or a sunset projection light from Amazon for a wall cloaked in dusky tints?
Laid-Back Tips for Sweet Slumber
3. Scale Back Screen Time
Kenny suggests dialing back screen time and bright light exposure an hour before your bedtime, especially once the sun has set. As someone who can't resist scrolling late into the night, taking this advice is easier said than done, but maybe I'll give it a shot. Lighting tricks for better sleep might also be worth exploring. And if all else fails, a cozy sleep mask can be your knight in shining armor.
4. Create a Wind-Down Routine
What relaxes you? For some, it's a bubble bath; for others, reading a book. It's all about figuring out what activities soothe you and making them part of your nightly routine. If you're still tossing and turning, Kenny suggests hopping in the shower for a lukewarm soak to trigger your body's natural cooling response.
When All Else Fails
Get yourself a top-notch sleep tracker like the Oura Gen3 Horizon Smart Ring, a sleek piece of tech that masquerades as a stylish ring while monitoring your activity and optimizing your sleep routine for the better.
The Clock is Ticking
If these strategies don't get your eyes drooping, maybe it's time to take things to the next level. The Scandinavian sleeping method, which applies to shared beds, could be worth a shot. Or, you might need to switch to bedding for hot weather if you have the luxury of a mattress all to yourself. And remember, if all else fails, there's always the Loftie Alarm Clock with a built-in sound machine to serenade you to sleep with all the white noise your heart desires.
Some Frequently Asked Questions
How Many Hours of Sleep Counts as Insomnia?
In technical terms, there isn't a specific number of hours that automatically equates to insomnia. However, if you're finding it hard to doze off on a regular basis, it's wise to consult a doctor or a sleep psychologist to help identify the root cause of your sleep struggles.
Words to Live By: Establish a consistent sleep schedule, manage your light exposure, maintain a cool sleeping environment, stay hydrated, exercise regularly (but not too close to bedtime), consider professional help if needed, and experiment with summer-specific tips to turn your summer sleeplessness into sweet dreams.
- The Brushed Pencil Pleat Blackout Thermal Curtains from M&S and the Set of Linen Sheets from Zara Home can help create a cool and dark bedroom environment that is conducive to sleep during summer.
- Watching the sunset or using a warm lamp like the VARMBLIXT Lamp from IKEA or a sunset projection light from Amazon can act as a sleep cue and help induce sleep more easily.
- Scaling back screen time and bright light exposure an hour before bedtime, especially once the sun has set, can help improve sleep quality and reduce insomnia symptoms.
- Creating a wind-down routine, which might include activities such as reading a book or taking a lukewarm shower, can help relax the mind and body and prepare for a good night's sleep.
- If all else fails, a sleep tracker like the Oura Gen3 Horizon Smart Ring or the Loftie Alarm Clock with a built-in sound machine can provide additional support for improved sleep quality, especially during summer.
