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Summer is well and truly here, and so are the long nights of tossing and turning in your bed. Are you one of those who have trouble sleeping during summers? You keep adjusting the temperature on the AC? You wrap the blanket around you and after a few minutes throw it away? You are not alone. In fact, you are going through something called Summertime Insomnia. It is not the same as your regular insomnia. Summer insomnia is a direct product of the extended daylight hours during the summers. The comparatively longer lasting throw off our body's circadian rhythm and internal “master clock” that controls natural melatonin production, the hormone responsible for a good night’s sleep.
Factors Behind Summer Insomnia
Higher temperatures: Our body's ability to regulate temperature is essential for falling asleep. As we get sleepier our body naturally experiences a dip in temperature. The rise in room temperature during summers meddles with the body’s thermoregulation. A higher core temperature overnight reduces slow-wave sleep and is linked to waking up after conking out.
More Light: Many researchers argue that increased daylight hours during summers is the main reason for summer insomnia. Daylight subdues the effect of melatonin, the hormone responsible for making us feel sleepy after the sunset. It’s pumped out by the pineal gland in response to darkness. The longer exposure to light during daytime and the use of a brightly lit device (Read Mobile Phone) diminishes the output of the required melatonin in our body and hence, resulting in those dreaded sleepless nights.
Air Quality Changes: As trees and flowers blossom during warmer months, so do allergies, which can prevent us from falling and staying asleep as we’re woken up from slumber by coughing, sneezing, wheezing, or itching. Allergies and insomnia can create a very irritating combo during summertime rendering those long nights even longer.
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How To Beat Summer Insomnia:
Farhana Mir, a Psychologist,proposes a four pronged approach for beating the heat induced insomnia this summer. She says by following these, one can certainly minimize the effect of summertime Insomnia.
Regulating light exposure
Consider buying blackout curtains for your bedroom to block out the sleep-disrupting light of summer or sleeping with an eye mask. Studies show these measures can go a long way if you want a quality sleep. You should also try to minimize exposure to daylight if that is feasible. Switching the light off earlier than your bedtime might also help and at all costs, one has to avoid exposure to brighter lights during evenings.
Cooling of the body
Farhana suggests taking a warm shower before sleep can help regulate your body temperature better. This is because during a warm shower, the body temperature increases. As a result, right after the shower, the natural thermoregulation process will bring body temperature to a lower point. A decrease in body temperature gives a sleep signal to the brain. It is equally important to regulate the room temperature as well. Set the AC at around 18 degree celsius for a quality sleep.
Digital log off
Farhana strongly stresses on the need to digitally log off a few hours before your bed time. That includes, phones, laptops, TV or any other electronic device with a screen. Your eyes tell your brain when to go to sleep, but the light entering your eyes from screens hinders the release of melatonin resulting in sleeplessness.
Mindfulness practices and Physical exercise
Our routines in the summer aren’t always the same, so it’s important to — at least — have some consistency at bedtime. Aside from adjusting the sleep environment, it is important to remember that summer can be stressful. Regular meditation before and after sleep is shown to help people sleep better. You can try different meditative practices, many of which are easily available on the internet.
Along with calming the mind, you can develop an exercise routine like going for a run, weightlifting or at the very least, a walk before bed time.