Yay, summer! Right? Slinky dresses, Aperol spritz, late sunsets, poolside hangs … and sticky, restless nights spent tossing and tangled in our sheets, sweating through our favorite silk eye mask while our wall AC unit rattles away its best effort.
While we may have already been planning our skincare transition for warmer times, have we thought seriously about our sleep hygiene?
Summer months call for a revamp and a game plan. We asked Dr. Angela Holliday-Bell, Board-Certified Physician, Certified Sleep Specialist, Speaker, and Founder of The Solution is Sleep, for a little guidance.
First of all, she made it clear that summer definitely affects our sleep.
Here’s how:
Of course, duh. But it’s not like we were really going to sleep before 9 anyway, so what gives?
Dr. Angela explains, “Light is the strongest alerting factor influencing the circadian rhythm (that roughly 24-hour internal clock that dictates when you feel awake and alert). So later sunset times means it may take you longer to feel sleepy than in the winter and fall months.”
Although morning light in our eyes helps us create melatonin for sleep later on, the longer in the day and into the evening that we are in the bright sunny rays, the larger the distance between us and our natural melatonin production.
Dr. Angela suggests wearing your sunnies until it’s truly a dim glow if you’re planning to be outside, and consider blackout shades or curtains to block out the evening sunlight that may still be streaming into your windows.
And we suggest easing into your summer sleep routine with a little help from a friend:
Lemme Sleep Gummies
Price: $30
Lemme
Right, got that part. But that also means our bedrooms are a little toastier, and research says that between 60 and 68 degrees Fahrenheit is ideal for cozying up into deep, restorative slumber.
“Your body temperature has to drop by one to two degrees in order to facilitate the transition to and maintenance of sleep, so warmer bedtime temps can definitely interfere with sleep quality,” Dr. Angela says.
If your home or apartment is not locked and loaded with central AC, or even a unit, it’s time to invest in a proper air circulation system. Changing your bedding to lighter fabrics such as cotton, linen, eucalyptus, or bamboo is ideal. Dr. Angela suggests cooling sheets, pillows, and blankets, as well as silk or cotton pajamas for super helpful options—or just opt for snoozing in the nude.
AiryWeight Eucalyptus Sheet Set
Price: $99
Sijo
Tower Fan & Air Purifier
Price: $330
Dyson
Cotton Poplin Sleep Short
Price: $48
Skims
Find us at the function. Summer often entails late nights out al fresco, at the bar, or at parties, BBQs, and on trips. We love this flirty time out on the town (er, nature), but Dr. Angela points out that they often mean more drinking, later meal times, and alterations in normal schedules and routines.
“Eating too close to bedtime can cause your digestive system to be active during a time when it should be slowing down to prepare for sleep,” Dr. Angela explains. “It’s only natural to want to indulge during summer fun, but try to limit both alcohol and large meals within three hours of bedtime to decrease their interference with sleep.”
While we know this can’t always be the case, it’s a good rule of thumb to be cognizant of timing. Summer and beauty sleep can coexist, we believe!
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