Trouble sleeping in the heat? Five tricks to combat insomnia in summer

You are looking for drinks that help you sleep with the heat and infusions that induce you to sleep and there is no way. The last thing to avoid insomnia have been breathing techniques, but you don't get it either. Of course it is more difficult to sleep in summer, and for multiple reasons, but for being able to promote sleep is vital a global approach. It's not just trying to relax and count little sheep. There is more science here than meets the eye.

Why is it more difficult to sleep in summer?

Seasonal changes affect your sleep, it's proven. And in summer it happens for several widely documented reasons. For example, a longer exposure to light during the day contributes to more episodes of wakefulness at night and less feeling of rest. In addition, the biological clock that is in your brain uses light and dark as signals to differentiate day from night. The longer you see light, the more signals you will receive to stay awake.

On the other hand, in summer there is a slower release of melatonin, which contributes to the fact that in summer you wake up earlier and sleep less. And don't forget the stress factor either, because hormones and chemicals They play a very important role in your ability to maintain balance and homeostasis. That is why many times it is more difficult for you to sleep well when you arrive at your destination on vacation and return home just when you were better resting. I mean, when you were really starting to de-stress.

ben biennerhassett / unsplash

In addition, the very lifestyles that exist in summer lead to insomnia. For example, increase socialization and change your meal times. You can also drink more alcohol. And, of course, the temperatures are higher. With the increase in daylight hours, which interferes with your circadian rhythm, and those higher temperatures, which keep you awake and surrounded by people, you still go to bed without relaxing.

New summer, new habits: constant hours, less light, good temperature …

IF the same thing happens to you with your dream every summer, the time has come to put your hands on the matter so that a bad rest does not ruin one day full of expectations. Start by sticking to a consistent schedule as much as possible and reducing your exposure to light at night. Prepare the body for sleep, your brain emits correct signals for sleep.

And it is essential to keep the temperature in your bedroom low. A ventilated space can improve sleep quality. Keep a window or door open. Or keep a fan on hand at low speed, just enough to make your sleep more pleasant.

alexandra gorn / unsplash

Learn to relax

An essential part of summer is de-stressing. But it is already known that it is not so easy to learn to relax. Precisely for this reason, you have to do a lot on your part. Because if you don't relax, you don't sleep; And if you don't sleep, you won't be relaxed either. It is a vicious circle. If you release tension when you get into bed, your body will learn to relax on its own. Find quiet moments for you before going to bed, even if only for a few minutes, to collect your thoughts and not bring tension to bed.

Darken your room before going to bed, but wake up with light

A 2017 study found that people who are exposed to light in the morning hours sleep better than those who are not. A dark room can promote calmer sleep, but a little light in the morning helps your body clock know when the day is approaching. It will prepare your body for the new day before waking up. Get up "naturally". Therefore, before using blackout curtains it is better to bet on sleep masks.

You may also like:

The better your sleep hygiene (the habits you use to sleep), the better you teach your brain to associate those routines with good rest. Normalize whatever makes you feel good before bed, whether it's a warm bath, a relaxing reading, or even light stretching or breathing techniques. Find a practice that works for you and repeat it until it becomes a new habit that encourages restful sleep.