Finding restful sleep can be a challenge during summer. Heat and humidity can leave one tossing and turning in bed. But experts say that following a sleep schedule and maintaining a good sleep environment can help one sleep better even as the mercury rises.
How are sleep patterns affected in summer?
There is a temperature zone in which we can sleep comfortably. Temperatures above or below this zone might lead to sleep disturbances, opine sleep specialists. During sleep, our body temperature falls by one to two degrees. In summer, however, due to higher temperatures, the body releases sweat to cool it down, leading to sweatiness and irritation. This discomfort often affects the quality of sleep.
“Our circadian rhythm is controlled by light and the fall in core body temperature. A drop in core body temperature signals the brain to fall asleep. Drop in core temperature is regulated by losing heat through the skin. This is done by increasing blood flow to the skin so that heat can be lost by evaporation,” says Dr Suresh Ramasubban, critical care specialist, Apollo Gleneagles Hospital, Kolkata. “The best sleep happens in a zone of thermoneutrality – that is – at temperatures between 23 ⁰C and 33 ⁰C with the best REM sleep at 29 ⁰C. So during summer, the increase in temperature above 33 ⁰C makes it difficult for people to fall asleep and maintain good quality sleep.”
Longer days and an increase in exposure to sunlight can affect the production of melatonin, says Dr Vaibhav Suresh, a preventive health specialist at Fortis Hospital, Chennai. Produced from the pineal gland, melatonin is a hormone responsible for promoting sleep. “When there is an increase in temperature, there is also an increase in stress hormones like cortisol and epinephrine leading to wakefulness and anxiousness,” says Dr Suresh. He points out that as the core body temperature increases, the transition from one sleep stage to another gets disrupted. This disrupts overall sleep.
Tips for sound sleep during summer
Maintain a consistent sleep schedule
Dr Suresh recommends that we maintain a consistent sleep schedule. “We might not fall asleep immediately by lying in bed. But it’s important to try and maintain a consistent sleep schedule as it would create a pattern and one would fall asleep at a similar time even when there are differences in weather.”
Maintain a sleep environment
Maintaining a pleasant sleep environment is crucial for good sleep. “Temperature should be between 24⁰C to 31⁰C for the best sleep. To increase evaporation from the skin, humidity in the room should be low and airflow should be good. The room should be cool, dry and with good air circulation,” says Dr Ramasubban.
Reduce light exposure
Since the days are longer (than winter) and bright, the rooms should be kept darker for them to cool down at night. “Closing curtains during the day and allowing the breeze in at night will help in maintaining optimal temperature,” says Dr Suresh. “Gadget use should be avoided before sleeping as it could stimulate the brain to stay awake.”
Hydrate well
In summer we tend to dehydrate faster than in other seasons. “A minimum of three to four litres of fluids need to be taken. It is better to avoid beverages like coffee, tea and alcohol in summer as they act as diuretics and lead to loss of water from the body,” says Dr Suresh.
Have light meals before bed
Experts recommend not having heavy meals at night, as they could lead to increased acid production and acid reflux making it difficult for one to fall asleep.
Take a warm shower
Contrary to the belief that cold showers help with sleep, experts say that warm showers are good. “Warm showers can help in adjusting [the body] to the surrounding environment. The temperature should not be too extreme from what you are exposed to,” says Dr Suresh.
Wear light clothes
Cotton clothes are airy and will keep the body cool. It also prevents the absorption of heat from the environment. The bedding used should also be made from thin and airy materials to avoid retaining heat.
Key takeaways
Longer days and higher temperatures can cause disturbed sleep. Maintaining a good sleep environment, a consistent sleep schedule and proper hydration can help one sleep well even as the temperatures rise.
2 Responses
Dear All,
A crisp and short note. A very good attempt. The ideas which flow in gives a heads up on what needs to be taken care during the summer. A more such interesting facts can help many people to get education on how to behave in Summer.
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