Summer Sleep survival guide
In summer the earth’s natural cycle makes us energised and less sleep-dependant than in winter, but while the heat has lots of perks, a peaceful slumber may not be one of them.
You’ll sleep best and wake up less often when the room is between 15°C and 21°C. Your body’s heat distribution system (thermoregulation) is strongly linked to sleep cycles. Around 4 hours after you fall asleep your body temperature lowers and experts say this is why cool environments are better for sleep, they mimic the body’s natural temperature drop.
Anandi, Neom Sleep Expert, says “The key to sleeping well is reducing your stress levels, whatever the season, but if heat is disrupting you in the summer, change things within your control. Opt for cotton or linen sheets, use silent fans or have a cool shower before bed.”
Your body’s heat distribution system is strongly linked to sleep cycles Channel the heat away from your bedroom. May sound obvious, but have you thought about opening the hatch to the attic? Heat rises, so guide it towards the roof, and keep the curtains shut during the day too, blocking the sun out will keep the room cooler.
Swap the coffee for a power nap. Studies have shown that sleeping for 20 minutes (no longer) gives you as much energy as 2 Cappuccinos, but the effects last much longer. Drinking alcohol or caffeine in the evening will dehydrate you and disrupt your sleep cycle.
Put your pillow in the fridge or fill a hot water bottle with ice to cool down when you’re falling asleep. Likewise, minimise the effect of extra body heat by making sure your bed is big enough for you and your partner to sleep without touching each other.
Unplug electronics. If you read our last sleep article Unplug, Unwind, Sleep Better you’ll have banished all devices from your bedroom to stop the blue light disrupting your natural sleep process (it inhibits your brain’s production of melatonin). Computers, televisions and laptops radiate heat, even when in standby so unplug them or move them somewhere else.
Cool your pulse points. Immersing your feet in cold water or putting ice packs on your neck and wrists hits key trigger points, working to lower your core body temperature.
Have you tried our 3 Step Sleep Programme? 91% of people slept better after using it in trials. Nicola reveals how it works below.