Do you have a hard time getting enough sleep in the summertime? You might blame an irregular schedule or longer days, but there are a few factors that science proves to lead to fewer zzz’s in the summertime.
1. Reduced melatonin production. Longer days lead to greater sunlight exposure in the evenings. While this is great to help you fit in a walk, spend time in the garden, or catch a baseball game, evening light exposure delays the hormone production of melatonin. This results in difficulty falling asleep, and over time, it can decrease the amount of sleep you get each night.
2. Increased core body temperature. The heat that accompanies the summer months often leads to an increased body temperature that suppresses your ability to fall asleep and stay asleep. According to one study, restorative deep sleep is less in those who have a higher body temperature (1). This means that the vital processes of tissue repair, memory restoration, and immune system function may be reduced for those who can’t cool down at night.
3. Age plays a role. Throughout the life cycle, sleep quality and quantity drastically decrease. This factor alone can result in fatigue, and the increased daylight hours of the summertime can add even more stress to the body. This change in daylight hours can throw off the body’s circadian rhythm resulting in earlier wake times of people ages 60+.
As you can see, there are multiple culprits that affect the sleep cycle. So how do you combat the restlessness of summer? Practice consistency by closing curtains and dimming indoor lights. Adding this to your bedtime routine can boost melatonin production earlier in the evening. Avoid exercise two hours before bed. High levels of activity are likely to increase core body temperatures that inhibit sleep. Instead, try to workout earlier in the day and fight the heat in the evening with a cold shower. To top it off, create a comfortable environment by adjusting your thermostat to a temperature between 60-68 degrees for optimal sleeping conditions. Finally, soak up the sun early in the day! The body is highly sensitive to sunlight about an hour after waking up, and this exposure in the morning is key in regulating your circadian rhythm (2).
1. National Library of Medicine. Sleep on a high heat capacity mattress increases conductive body heat loss and slow wave sleep
2. Centers for Disease Control and Prevention. Effects of light on circadian rhythms.
Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected]. K-State Research & Extension is an equal opportunity provider and employer.