by Melissa Chichester
Unfortunately, in the summer, many people struggle with keeping their regular sleep schedule. Longer days, more plans, more socializing, more traveling, and entertaining guests can all impact sleep quality when we aren’t careful. These are only some of the reasons it’s essential to prioritize sleep as the seasons change.
Quality sleep ensures you wake up refreshed and is a critical key to healthy aging. For older adults, it’s even more important to keep up with sleep. Adequate sleep is needed for:
But what happens when you occasionally struggle with hitting the “shut down” switch? It’s natural to have more energy when the days are long and we have more light exposure.
Here’s what you can do to ensure you get a solid night of shut-eye in the summer months.
1. Limit nighttime exposure to sunlight
Exposure to natural sunlight can disrupt your body’s internal clock (circadian rhythm), making it harder to fall asleep. Depending on where you live, you may experience light well into the evening hours – or even the midnight sun in some parts of the world. So how do you limit exposure?
The best way is to close curtains or blinds to darken your bedroom. Black-out curtains can block out all daylight. Remove electronics from the room or any other machines that are creating light as well.
2. Keep your room cool
Summer often brings higher temperatures, which can make it challenging to sleep comfortably. Keep your bedroom cool by using fans or air conditioning. Consider lightweight and breathable bedding materials like cotton or bamboo to help regulate your body temperature throughout the night. If you don’t have air conditioning, sleep in a cooler room if possible.
3. Establish a routine
Many of us are out of our regular routines in the summer months due to guests, traveling, and generally being more active. Maintaining a regular sleep schedule helps balance your internal clock and improves overall sleep quality. Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
4. Take a shower before bed
Taking a warm shower or bath before bedtime can help relax your body and signal that it’s time to wind down. A warm shower can also promote a smoother transition into sleep.
5. Sleep alone for comfort
If you have the option, consider sleeping alone during the summer months. Sharing a bed with a partner or a pet can sometimes disrupt sleep due to movement or different temperature preferences. Sleeping alone allows you to adjust your sleeping environment to your comfort level, promoting uninterrupted rest.
6. Power down
Turning off electronic devices such as phones, tablets, and computers at least an hour before bedtime is crucial for improving sleep quality. These devices emit blue light that can suppress the production of melatonin, making it harder to fall asleep. This disruption can lead to difficulties falling asleep and result in poor sleep quality, which can affect cognitive function the next day.
By disconnecting from screens, your body will better signal that it’s time to wind down.
7. Consider sleep support supplements
For occasional sleeplessness, sleep supplements may help.*
Puritan’s Pride Immune + Sleep contains key ingredients to support overall health and vitality.*
Vitamin C is important for the functioning of white blood cells, which are vital components of the immune system.* Vitamin C is a leading vitamin that supports immune system health.*
In addition, Shoden® Ashwagandha helps to activate immune cells to support a normal immune response.* It supports the activation of factors involved in the innate and adaptive immune response.* This form of ashwagandha also promotes sleep quality so you can enjoy restorative and long-lasting sleep.* It also helps with morning alertness and occasional sleeplessness over time when taken consistently.*
Another supplement to consider is melatonin. Melatonin is a clinically studied sleep support ingredient. It works with your body’s natural sleep cycle and is used for occasional sleeplessness.*
Want to discover if a sleep supplement is right for you? Take our Vitamins Quiz. It only takes five minutes!
Always discuss taking supplements with your healthcare practitioner.
| * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. |
