While summer is known as a time for rest and relaxation, many people have difficulty falling asleep during its warm nights. Poor sleep is associated with a range of quality-of-life problems such as fatigue, anxiety, and irritability as well as negative long-term effects like kidney damage. This problem only gets worse for people with sleep apnea, a condition that can cause an individual to wake up a hundred times in a single night. Here are a few tips to help you get the sleep you need during hot summer nights.
Mind Your Room Temperature
Anyone who has ever flipped their pillow over to the cool side can tell you that it can be very hard to fall asleep if you are too warm. While the hot, sunny summer days can be a great time to relax and enjoy outdoor adventures, they often turn into muggy nights that can be hard to sleep comfortably through. A few ways to manage this issue are positioning your bed near an air source, running your ceiling fan counterclockwise, and placing sun-blocking drapes over your windows to prevent the sunlight from heating your room during the day.
The sweet spot for summer sleep is between 60 and 67 degrees, so setting your thermostat at this level can be a great way to set yourself up for some stupendous shuteye.
Be Aware of Your Allergies
Spring and summer are the worst times for many people’s seasonal allergies due to the large amounts of pollen in the air. These allergens make it difficult to breathe and result in frustrating symptoms such as coughing, itchy eyes, and other issues that make it more difficult to sleep. There are many brands of over-the-counter allergy medicines available, but you can also prevent discomfort by keeping windows closed so pollen doesn’t get into your room and washing your linens weekly. You may also want to shower before going to bed or invest in an air purifier.
Invest in Breathable Sheets
Some people like heavier linens when they sleep, but comforters and thicker sheets can leave a sleeper too insulated, causing heat to build up in their bed until they wake up in sweat. During the summer, it’s a great idea to swap your thicker blankets and sheets with more breathable linens. By increasing airflow around your body as you sleep, these covers can help you stay cool and comfortable throughout the night.
Sleep is a crucial part of your physical health and your mental well-being. By taking measures to make sleep easier, you can set yourself up for many pleasant tomorrows.
About the Practice
GoTo Sleep Center for CPAP Alternatives uses non-surgical methods to help patients manage their sleep apnea symptoms from three locations in Glendale, Scottsdale, and Mesa. Led by Drs. Stacey Layman, Roger Roybal, Elizabeth Wallmann, and Edward T. Sall, the staff delivers effective treatments in a warm and welcoming environment. Areas of expertise include sleep apnea treatment and providing the associated oral appliances. To learn more about sleeping better during the summer, contact the office online.
Physicians
Take a Sleep Study