No Sleep Nights: Battling the Hottest Summer of 2023
As the sun sets and the night falls, many of us find ourselves tossing and turning, struggling to find that elusive sleep.
The hot summer nights can ruin our sleep patterns, leaving us feeling groggy, irritable, and far from refreshed in the morning.
According to recent research, being a "hot sleeper" and experiencing night sweats can impact a significant percentage of individuals, ranging from 15% to 35%Trusted Source of the population.
Read on and get ready to discover some invaluable tips and tricks to help you battle the heat and reclaim those peaceful nights of sleep.
Why Is My Sleep So Messed Up in the Summer?
People often find their sleep patterns disrupted during the summer months for various reasons.
The most obvious factor is the temperature. Rising temperatures can lead to discomfort and night sweats, making it challenging to stay asleep throughout the night.
In the words of Dr. Johnson, a renowned expert in the field of sleep research, says our body's response to excessive warmth during sleep results in a shift from a relaxed state to a subtle state of heightened awareness.
Dr. Johnson explains that this natural response serves as a built-in safety mechanism to prevent the body from overheating.
“Our subconscious mind plays a crucial role in this process by rousing us from sleep to regulate our internal thermostats and restore our body temperature to a normal level,” Dr. Johnson says,“ As our body temperature drops, it serves as a signal that it is ‘safe’ to resume sleep, leading to deeper and more consistent sleep patterns. ”
This fascinating interplay between body temperature and sleep underscores the intricate mechanisms at work within our bodies.
Besides temperature, factors such as increased outdoor activities, changes in routine, and vacation schedules can also contribute to sleep disturbances.
Understanding these factors can help us develop strategies to improve our sleep during the summer and ensure we get the rest we need for optimal health and well-being.
Hidden Causes of Hot Sleep You Must Know
Other than the factors we talked about above, there are also hidden ones you must know.
Summer has longer daylight hours, which can throw off our internal body clocks and make it harder to fall asleep at our usual bedtime. The increased exposure to sunlight can suppress the release of melatonin, a hormone that regulates sleep-wake cycles, making it more difficult to feel tired and fall asleep, particularly in women during menopause, which can lead to night sweats and disrupted sleep.
Additionally, certain medications, such as antidepressants or antipsychotics, can affect your body's temperature regulation and contribute to feeling excessively warm at night.
Finally, underlying medical conditions like hyperthyroidism or sleep disorders like sleep apnea can also lead to night sweats and interfere with your sleep quality.
By uncovering these hidden causes and addressing them, you can take steps towards achieving cooler and more restful nights of sleep.
Are Recent Years' Summers Hotter than Before?
If you have been living in the same place for over 20 years, you may ask yourself the same question. Is summer getting hotter?
Well, the answer is yes.
Recent research suggests that summers in many parts of the world have indeed been getting hotter compared to previous years. Climate change and global warming have contributed to rising temperatures, leading to increasingly hot summers. Scientists have been studying temperature data and climate patterns to assess long-term trends, and the evidence points to a warming trend. This trend is particularly noticeable in regions with more pronounced climate changes, such as the Arctic and certain areas experiencing heatwaves.
The increasing temperatures can have various implications, including the potential for heat-related health issues, changes in ecosystems, and impacts on agriculture. It is crucial to continue monitoring and studying these trends to better understand the consequences and develop strategies to mitigate the effects of climate change.
How Many Hours of Sleep Do People Lose During the Summer?
According to data from SleepScore Labs, the average sleep time for Americans tends to decrease during the summer months.
In November 2019, the average sleep duration was already alarmingly short at 6 hours and 12 minutes, well below the recommended 7-9 hours recommended by the CDC. However, during the June 2019 summer solstice, the average sleep duration further decreased to only 5 hours and 59 minutes.
This reduction may not seem significant at first, but over the course of the summer season, it amounts to missing out on over an hour of sleep per week, which adds up to over 20 hours during summer.
Whose Sleep is Most Affected in the Summer?
As individuals grow older, they tend to be more affected by the longer days experienced during the summer season. Data indicates that during the summer solstice, individuals over the age of 60 show the largest decline in average sleep duration compared to their annual nightly average.
In contrast, younger Americans tend to delay their wake-up times, pushing them later into the morning during the summer solstice in June. Consequently, individuals over the age of 60 sleep nearly 40 minutes less each night during the June solstice compared to their younger counterparts (those under 30 years old).
Tips to Get Better Sleep During the Hot Summer Time
When the hot summer weather disrupts your sleep, implementing a few strategies can help you get better rest. Here are some tips to improve your sleep quality during the hot summer months:
Keep your bedroom cool: Use fans or air conditioning to create a cool environment in your bedroom. Close curtains or blinds during the day to block out sunlight and heat. Consider using light-colored, breathable bedding materials.
Use lightweight bedding: Swap out heavy blankets and comforters for lightweight and breathable sheets and blankets made of natural fibers like cotton or linen. Consider using a cooling mattress topper or pillow to regulate your body temperature.
Dress comfortably: Wear light, breathable sleepwear or sleep naked to stay cool throughout the night. Choose loose-fitting garments made of natural fabrics that allow airflow.
Stay hydrated: Drink plenty of water during the day to stay hydrated. However, avoid consuming excessive fluids close to bedtime to prevent frequent trips to the bathroom.
Create a bedtime routine: Establish a relaxing routine before bed to signal to your body that it's time to wind down. This can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Limit exposure to heat sources: Minimize the use of electronics, as they generate heat. Avoid exercising or engaging in vigorous activities close to bedtime, as they can raise your body temperature and make it harder to fall asleep.
Consider alternative sleeping arrangements: If your bedroom becomes unbearably hot, explore options like sleeping in a cooler room, setting up a temporary sleeping area in a basement or on a lower level, or using a hammock or outdoor sleeping space.
Remember, everyone's sleep preferences and needs may vary, so it's essential to experiment with different strategies to find what works best for you. Prioritize your comfort and relaxation to ensure a restful night's sleep even during the hottest summer nights.
The Must-Have Comforter For Hot Sleepers
A lightweight summer comforter is crucial to keep your body temperature stay cool at night.
Sonive Reversible Cooling Jersey Summer Comforter crafted from 100% microfiber that offers a silky smooth texture and ultimate breathability, ensuring a better night's sleep.
Comforter’s grey surface is made of 50% nylon & 50% polyester blend, a Cool-to-the-Touch fabric. And we treat it with a “jersey-knitting” process to make it more breathable & cool. This summer comforter will keep you from overheating and restless nights. Free of perspiration and no sticky feeling.