woman sleeping to promote mental health

If you’re having trouble getting enough Z’s this summer, you can probably blame it on one of three things: climbing temperatures, an unbalanced diet, or the long hours of daylight that can disrupt your usual schedule. Try these tips to make sure you’re sleeping well this summer.

Temperature

It’s hard to drift off to sleep in a stuffy bedroom. If you have air conditioning, take advantage of it to cool off your room before you settle down for the night. If you don’t have AC, there are still steps you can take to make your nights more comfortable. Try changing out your sheets and blankets for lightweight, natural materials that breathe well, and use layers so you can easily add or throw off a blanket during the night. Use a fan for air circulation, and open the windows in the early mornings when it’s cool so the air in your room doesn’t get stale.

Diet

Ice cream in the heat of the afternoon and a cocktail in the evening may taste good at the time, but sugar and alcohol can send all the wrong signals to your body when it’s time to unwind. It’s fine to indulge in treats occasionally, but make sure the bulk of your diet is whole grains, leafy greens, fruits and veggies, and healthy proteins. Summer is a great time to enjoy in-season produce that may not be readily available at other times, like cherries, peaches, and blueberries. A healthy smoothie can take care of your milkshake fix without disrupting your sleep.

Summer Schedule

When it stays light outside until eight or nine pm, it can be tempting to stay out later. There’s nothing wrong with enjoying a little extra daylight. Usually the problem arises when you come home as it starts to get dark and then stay up for another few hours watching TV or scrolling through social media. Because you’re used to unwinding for a couple of hours after you get home during the colder months, this habit can carry over into the summer and lead to some very late nights. Aim to be in bed at a reasonable time, and spend half an hour or so before bedtime doing a relaxing, screen-free activity.

If you’re still having trouble sleeping and have ruled out temperature, diet, and a disrupted schedule, the problem may be stress or anxiety. Schedule an appointment with a member of our team if you’re continuing to have sleep concerns. We can help you address any underlying problems and get back on track for a restful eight hours a night.