I love warm weather and long summer days. Birds singing, trees leafed out, garden thriving. Me, outside in shorts and a tee-shirt, able to appreciate the natural beauty till almost 10 p.m. What’s not to like?
Insomnia, in a word. On long, hot days I’m just not sleepy at my usual bedtime. I’m up later and later till—oops—I’m in the insomnia trap again.
You’d think I’d know by now: heat and light may boost my spirits but, in too big a dose, they’re a bane to sleep. So now it’s time to knuckle down and observe the rules for better sleep in the summer. Here they are:
Reduce Exposure to Late Evening Light
I love the late evening light but it does not love me. One effect of light on sleep—especially light containing lots of blue light, such as sunlight and the light from devices with screens—is that it blocks release of the hormone melatonin. Melatonin secretion typically starts some two hours before bedtime. Exposure to daylight late in the evening may delay secretion, altering circadian rhythms and keeping us awake later than usual. If you’re light sensitive and looking for insomnia relief,
- Wear dark glasses if you’re out for an evening stroll.
- Don’t wait until the sun sets to darken your windows. Lower shades and close drapes by 8:30 p.m.
- Start your pre-sleep routine at the same time as usual—even if it’s still light outside.
- An hour or two before bedtime, get off computers, tablets and and smart phones. Blue-blocker glasses and apps that filter out blue wavelengths are supposed to make light less harmful at night. But I installed f.lux software on my computer and I still think looking at the screen after 9:30 or so has a negative effect on my sleep.
Reduce Exposure to Early Morning Light
Especially if you live at the eastern edge of a time zone, your problem may have to do with the early sunrise at this time of year. Sunlight may start streaming in the bedroom window and wake you up as early as 4:30 a.m. What a lousy start to a summer day! If early awakening is a problem and you’re after insomnia relief,
- Invest in a lightweight, light blocking eye mask.
- Install light blocking window treatments on bedroom windows and keep them drawn at night.
- Consider sleeping in a room with fewer windows around the time of the summer solstice.
Cool Your Bedroom Down in Advance
People with insomnia may have greater temperature sensitivity than good sleepers, or less ability to recognize what a comfortable ambient sleeping temperature is. Summer heat may be the cause of your trouble sleeping now—I know it’s a factor for me. If it feels too hot to sleep,
- Keep shades and drapes drawn during the daytime to block out heat from the sun.
- If you have air conditioning and want to save on energy during the daytime, turn the thermostat down a degree or two about a half hour before bedtime.
- In the absence of air conditioning, use a window fan. But don’t wait till bedtime to turn it on. Keep tabs on the temperature outside and, when it starts to drop, turn on the fan.
- If A/C and fans don’t do the trick, try sleeping on a lower level of the house.
Cool Yourself Down
People tend to fall asleep more easily when their core body temperature is falling, which normally it does at night. But research suggests that compared with good sleepers, people with insomnia may have more trouble downregulating internal temperature. If this is true, then especially in the summertime, it’s important to take measures to cool your body down before you go to bed. Research has shown that when done late in the afternoon or early in the evening,
- Exercise heats your body up, triggering an internal cooling mechanism that may later help you fall asleep.
- You can achieve the same delayed cooling effect by indulging in a warm shower, bath or sauna early in the evening.
But if at 11 p.m. you return to a hot house expecting to take a quick shower and hop into bed, it’s time for emergency measures:
- Turn on the A/C and/or fans full blast and take a cool shower.
- Place a cool, wet washcloth on your forehead when you finally turn in.
If you have trouble sleeping in the summer, what do you think is the cause of the problem?