Longer summer days may be great for our social lives, but those extra hours of sunlight can disrupt our sleep/wake cycle. That’s because at dusk, the body releases melatonin to trigger sleepiness. When dusk doesn’t happen until late into the evening, we may have trouble winding down and falling asleep on our normal schedule.
Here are five of our favorite summertime sleep strategies to help you get your sleep pattern back in sync.
- Give yourself extra time to relax before bedtime. Avoid overstimulation too close to bedtime by scheduling most of your activities during the day and early evening. While it may be tempting to exercise later in the evening when the sun is still up but the temperature has cooled, doing so may cause you to be too wound up to sleep.
- Take Suntheanine 30 minutes before you want to fall asleep. This will help your mind relax and prepare your body for a more restful night. Suntheanine is scientifically proven to be a safe way to support relaxation and high-quality sleep without sedation. Plus you won’t wake up feeling groggy.
- Trick your body into thinking it’s bedtime. Lower the shades and avoid exposure to sunlight two hours before going to bed. Also, make sure your bedroom is as dark, cool and quiet as possible.
- Switch to lighter bedding and loose-fitting pajamas. Swap heavier blankets and nightwear for summer-friendly breathable fabrics, such as cotton, that will help you stay cooler at night.
- Take the dog for a daily morning walk or go for a jog before work. Getting direct sun exposure in the morning helps to suppress melatonin, which supports a healthier sleep-wake routine.
Once you design your ideal summertime sleep routine, stick with it all season. We are creatures of habit. Our bodies learn to respond to certain cues, even when we may not be aware of them.