Is your sleep cycle messed up during summer? Here’s what to do

Sleep problems in summer are common. If you also find it hard to fall asleep, follow these 5 tips to sleep quickly.
Woman holding a pillow
Follow these tips to improve sleep cycle in summer. Image courtesy: Adobe Stock
Team Health Shots Updated: 15 May 2023, 09:51 am IST
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Summer is the perfect season to spend more time chilling and socializing with your new and dear ones as well as hopping on to mini vacations. The summer cheer may be dominant, but it can bring its own set of problems. While the happy hormone serotonin keeps us pumped with energy during the day, the sweltering heat can disrupt our sleep. If you are someone who is struggling to fall asleep in these days, here’s what causes it and how to improve your sleeping cycle.

Sleep problems in summer

To stay healthy and keep several health issues at bay, sleep is essential. But there are many things that affect how much and when you sleep. One such factor is the day-night cycle of our environment. As the daylight hours get longer, we may tend to sleep a little less because melatonin secretion is shorter in the summer than in the winter.

Melatonin is a natural substance that regulates the body’s sleep cycle and has a direct relationship with sunlight. As the sun comes up, melatonin secretion stops so that the body can get ready for the day. Due to the longer daylight hours in summer, the time of melatonin secretion is shorter than in winter. While summer may be the key factor for sleep disruption, stress, and lifestyle changes can also have an impact on our sleep cycle. One of the best ways to get our sleep cycle back on track is to identify any underlying issues, take care of them, and by following these tips.

Tips to improve sleep cycle

To keep sleep problems in summer at bay, here are 5 things you can try!1. Set the right sleep environment

To improve sleep, it is advised to maintain the room’s temperature cool. Get ample air by using fans, windows, or an air conditioner. You may also want to invest in a cooling mattress if it fits your budget. Always make sure to avoid using screens of any type immediately before going to bed. Also, dim lights before bedtime to create a relaxing environment.

Sleep problems
Keep your room’s temperature cool. Image courtesy: Adobe Stock

2. Reduce caffeine consumption

While caffeine can lead to productivity and performance, it can negatively impact our sleep cycle. So, it is highly recommended to avoid caffeine consumption especially right before bedtime. Instead, drink a cup of warm milk. It could do wonders in helping you get that nighttime rest. This is because milk is a known source of tryptophan which improves sleep in people.

Also read: Avoid these sleeping habits to protect your heart health

3. Maintain a consistent sleep schedule

A consistent sleep schedule means going to sleep and getting up at a fixed time, which will help your circadian clock adjust to your chosen bedtime. The circadian clock or rhythm, is the 24-hour cycle in our body’s internal clock that regulates alertness and sleep.

4. Take a shower before bed

Taking a hot shower before bed is one of the simplest ways to ensure a good night’s sleep. The European Journal of Applied Physiology and Occupational Physiology found that bathing before bed enhances sleep quality, particularly in the elderly. If you have difficulties falling asleep, it also helps.

shower before bed
Take a shower and then go to bed. Image courtesy: Shutterstock

5. Sleep supplements

There are numerous supplements in the market with popular ingredients like melatonin, chamomile, and lavender to promote sleep. These sleep-aid supplements can help you fall asleep fast and support your healthy sleep cycle while being non-addictive and causing no next-day drowsiness. In addition to supplements, it is essential to maintain a healthy lifestyle for a healthy sleep pattern.

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Note: If you have any concerns about melatonin and/or herbal sleep aids, speak with your healthcare professional. A healthcare provider can help you identify and treat any underlying problems due to which you are facing persistent sleeping issues.

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