Longer days, warmer temperatures, and plenty of sunshine can make summer a favorite season for many people. Unfortunately, those same features can sometimes make it harder to get a good night’s sleep. Hot bedrooms, extended daylight, changing routines, and seasonal allergies can all interfere with your rest.
If you have a sleep disorder such as sleep apnea, these seasonal disruptions may make it even more difficult to get the restorative sleep your body needs. Fortunately, a few simple adjustments can help you sleep more comfortably throughout the summer.
Keep Your Bedroom Cool
One of the biggest summer sleep challenges is heat. Your body naturally cools down as you prepare for sleep, so a warm bedroom can make it harder to fall asleep and stay asleep.
Use air conditioning or a fan to keep your bedroom at a comfortable temperature. Blackout curtains can also prevent sunlight from heating your room during the day. Lightweight bedding and breathable pajamas may help you stay comfortable throughout the night.
Stick to Your Sleep Schedule
Summer vacations, late sunsets, social activities, and longer evenings can all tempt you to stay up later than usual. While an occasional late night isn’t likely to cause major problems, consistently changing your sleep schedule can make it harder for your body to know when it’s time to sleep.
Try to maintain a relatively consistent bedtime and wake-up time, even when your summer schedule is more relaxed. A regular routine can help support your body’s natural sleep-wake cycle.
Make Your Bedroom Dark
The sun can remain visible well into the evening during the summer, which may make your brain feel like it’s still daytime when you’re trying to wind down.
Close your curtains or blinds before bedtime and consider blackout shades if your bedroom remains bright. You can also dim the lights inside your home during the hour or two before bed to create a more relaxing environment.
Stay Hydrated
Hot weather can increase your risk of dehydration, which can leave you feeling uncomfortable and make it harder to sleep. Drinking enough water throughout the day can help you stay comfortable as temperatures rise.
Try to get most of your fluids earlier in the day, though. Drinking large amounts right before bedtime could mean more nighttime trips to the bathroom, which can interrupt your sleep.
Manage Summer Allergies
Summer allergens can cause congestion, sneezing, coughing, and other symptoms that make it difficult to sleep comfortably. Nasal congestion may also make nighttime breathing more challenging.
If seasonal allergies are affecting your sleep, talk with your healthcare provider about appropriate ways to manage your symptoms. Keeping your bedroom clean and minimizing exposure to known allergens may also help.
Pay Attention to Sleep Apnea Symptoms
Not every summer sleep problem is caused by the season. If you regularly snore loudly, wake up gasping or choking, experience morning headaches, or feel unusually tired during the day, an underlying sleep disorder could be affecting your rest.
Sleep apnea causes breathing to repeatedly stop and start during sleep. These interruptions can prevent you from getting restorative sleep and may affect your health over time.
If you suspect that you have sleep apnea, talk with a healthcare professional about your symptoms. Getting evaluated and treated can help improve your nighttime breathing and your overall quality of sleep.
Give Yourself Better Summer Sleep
You shouldn’t have to sacrifice restful nights to enjoy everything summer has to offer. Keeping your bedroom cool and dark, maintaining a consistent sleep schedule, staying hydrated, and addressing allergy or sleep apnea symptoms can all help you sleep more comfortably.
And if your sleep problems continue despite making changes, don’t brush them off. Persistent sleep issues may be worth discussing with a healthcare professional.
About the Practice
Beck Dental Care provides comprehensive dental services, including treatment options for patients experiencing sleep apnea. The practice takes a personalized approach to helping patients address sleep-related breathing concerns and determine appropriate treatment options based on their individual needs. The dental team is committed to helping patients protect their oral health while supporting better sleep and overall well-being.
Call us at (931) 388-8452 or schedule your appointment online.