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How To Get A Better Sleep This Summer
Summer is fast approaching, and there are plenty of things to look forward to! Ice cream and beach days will soon be upon us, but there can be some downsides to the longer days and warmer nights. Many people notice that it can be tricker to drift off during the summer months, whether it's the early sunrises or high temperatures. Coming out of hibernation can be uplifting for some of us, but missing out on sleep is sure to put a dampener on your summertime plans.
According to a 2011 study, the quality of our sleep can actually vary from season to season. Researchers found that sleep disorders like insomnia were less common in the winter and that people tend to wake up much earlier during spring and summer. But why is our kip so disturbed as soon as the weather gets nicer? In this blog, we'll explain why you could be losing out on your eight hours, and how to sleep better in the summer.
Why You Could be Having Trouble Sleeping
There are plenty of reasons why you could be feeling a little rundown and in need of a little catch up on your kip. One of the biggest impacts in the summertime is the longer days, with plenty of sunshine. While we might enjoy making the most of the extended days, being exposed to sunlight later in the day can actually disrupt your circadian rhythm and make it harder to fall asleep.
It might sound a little complicated, but essentially, your brain takes light and darkness as signals that tell it whether it's night or day. So, the longer the sun is up, the longer your brain tries to keep you awake. That's one of the reasons why we wake up so early, and why you could have sleep problems when it gets close to bedtime.
Delayed Melatonin Release
Another reason you could be struggling to get a good sleep at night is something known as delayed melatonin release. Just like your brain uses light and dark to signal what time of day it is, it also uses changes in light as a cue for melatonin release. Melatonin is the chemical in your brain that sends you off to sleep, and as soon as the sun rises, it stops being produced and pulls you out of deep sleep.
While there are heaps of science-related reasons your sleep hygiene can suffer, there are lifestyle factors that can come into play during the warmer months. While the winter cold has us bundling up and spending nights cosied up on the sofa, the opposite is true in the summertime. Many people are out of the house earlier and coming back later, which can have an impact on your sleeping pattern.
How To Sleep Better At Night Naturally
Getting a full seven to nine hours of sleep is incredibly important, for both your physical and mental health. So, how can you avoid sleepless nights this summer? There are many ways to improve your routine, and enjoy all the benefits of a healthy sleep schedule.
Keep Your Schedule Consistent
As we said, one of the biggest factors that can affect your sleep schedule during the summer months is a lack of routine. While spending time with your nearest and dearest is important (especially after the last couple of years!) it's also important to not neglect your sleep health.
The longer days and early mornings can often have us going to bed late and rising with the sun. However, sticking to the same routine as you would in the winter makes a big difference. While keeping to a set bedtime can be tricky, you'll see the benefits.
Avoiding big meals just before bed is another fantastic way to keep your body clock ticking. While the summertime is perfect for relaxing, keeping up with regular exercise and eating healthily also helps to keep yourself in check and improve your health overall.
If you have trouble keeping up with a routine, why not treat yourself to a new wall clock to ensure you can adapt your schedule. Fashionable and functional, Thomas Kent Wall Clocks are the best way to always be on time.
Create A Routine To Wind Down
One of the biggest issues we face at bedtime during the summer months is that getting into a relaxed state before bed is much more difficult. While the sunshine can be a wonderful boost of energy during the day, it's not quite as welcome when you're trying to sleep. While there are many sleep medicines that can help you drift off, adopting your own relaxation techniques is the best option in the long run.
Incorporating a bedtime routine is the best way to unwind before bed, getting you into the right state for a good sleep. It can be tricky to incorporate calming techniques to help you drift off. We recommend trying out different options, and find the perfect routine for you.
Whether you melt away stress with a nice warm bath or get ready for dreamland with a good book, it's always a good idea to unwind before bed. Stress in particular can be a major factor in lost sleep, so taking the time to calm your wind can be a wonderful way to get your eight hours.
No matter your preference, one thing we highly recommend is turning off your phone. While a few episodes before bed is a favourite pastime for many of us, the blue light from our screens stops melatonin from being produced. The best way to pass the time before bed is to darken your space, switch off screens and cosy in. Comfortable bedding like the Fable Alisa set is another way to minimise sleep issues and ensure uninterrupted sleep.
Minimise Your Light Exposure
While enjoying all the sunlight we can get (especially when we get a break in the cloudy UK weather) is part of what makes for a brilliant British summer, it can have a knock-on effect when it comes to your sleep schedule. We understand that giving up on the sun isn't an option but not to worry! You won't have to give up sunbathing this year.
Simply darkening your room before bed can massively improve your sleep, and help prevent waking up too early. Blackout blinds and curtains are a fantastic way to stop bright light from coming in and create an atmosphere that's great for sleeping. While blackout roller blinds may not sound stylish, our custom design service proves otherwise.
When you visit our Aberdeenshire furniture shop, our fabulous interior design team are on-hand to create bespoke curtains and blinds. Tailored to you and crafted with care, we offer a wide catalogue of luxurious fabrics and patterns to choose from. Arranging an appointment is simple, and with quality designs from the likes of Harlequin and The Sanderson Design group, you're sure to find your match. To arrange an appointment, give us a call on 01330823662.
Alongside our custom design service, we offer a selection of ready to hang curtains. We love these Laura Ashley Curtains, which are available in two different colours. Subtle and high-quality, these blackout curtains are a perfect choice for bedrooms.