- Don’t Let Summer Ruin Your Sleep – Expert Advice on Beating Heat, Keeping Kids on Track, and Best Naps (valleysleepcenter.com)
- The 5 Best Natural Sleep Aids (valleysleepcenter.com)
The Phoenix area has enjoyed some unusually comfortable weather lately, but that’s all about to change.
Before we know it, we will be in the triple digits and frying eggs on the sidewalk. So, what can we do to keep comfortable and still get our rest this summer? Getting quality sleep over the summer months will take some preparation. The good news is that with just a few simple adjustments, you can still get quality snooze time during even our hottest months.
Temperature: Numerous studies show that people sleep better in cooler temperatures. That can be tough during the summer months in Phoenix. According to the National Sleep Foundation, keeping your sleep environment in the range of 55-75 degrees promotes the best night’s sleep. When it’s a scorcher out, don’t feel like you have to make your room an icebox. Just make sure it is quite a bit cooler than the outside temperature. If you turn down the thermostat and still have trouble sleeping, try taking a quick shower. The change in temperature can make your body feel like taking a snooze.
Type of Bedding: You wouldn’t wear a parka outside in July. When the temps start to rise, it’s a good idea to change out your bedding. Consider using a light quilt or blanket instead of your usual comforter. Pack away the flannel until next Fall and keep it cool between the sheets. If it is a particularly warm day, try putting some ice packs in the bed an hour or two before you go to bed. It will cool down the bedding even more and keep that heat from building up.
Turn off the Light: Temperatures aren’t the only factor to consider in summer sleeping. There are more hours of sunshine to contend with, making it more difficult to fall asleep at your normal time. With almost a third of Americans getting less than six hours of sleep as it is, most of us can’t afford to sacrifice even more sleep time to Mr. Sun. Depending on how your room is situated in your home, it might be helpful to put up blackout curtains in your bedroom. This can lower the room temp and also block out that pesky sunshine.
Turn Down the Sounds: Kids are out of school, neighbors are out and about and schedules are way off. However, that doesn’t mean you don’t still have to be up for work in the early morning hours. If you live in an area where the noise levels keep you up at night, try using earplugs. Even if you take them out during the night, blocking out the sounds at bedtime will help you to fall asleep faster and stay asleep longer. Pair this with some blackout shades to help buffer the increased outdoor noise.
There is no way to make the summer months in Phoenix comfortable. At least now you don’t have to lose sleep over it. We hope you can keep cool and sleep well this summer!