How to Get a Good Sleep This Summer

Summer is almost upon us - which means hot, sticky nights are on the horizon again!

Yes, the Kiwi summer is great for the beach and barbecues, but it’s not so great for getting a good night’s sleep. The heat and humidity can leave you tossing and turning, and the longer daylight hours make it difficult for your mind to switch off properly. And let’s not forget the stress of Christmas, school holidays, and those pesky mosquitoes!

Sleep is essential to good health, and you need it more than ever during the silly season. So, here are our top tips for how to sleep better in summer.

Our top summer sleep tips

Improve your sleep environment

A hot, stuffy bedroom can make it very difficult to nod off - and studies show that high temperatures can actually lead to poor sleep patterns and fatigue.^[1]

We tend to sleep better in a cool, dark environment. Research suggests that the best bedroom temperature for summer sleeping is around 18.3 degrees (although this will vary from person to person).^[2] Keep your room cool and dark by drawing the curtains early in the evening - blackout curtains may be a good investment!

Switch on the air con or fan. Cotton sheets and a light duvet are often all you’ll need in summer, and try to avoid polyester, as synthetic fibres can get quite warm.

Get into a routine

As tempting as it is to stay up late on the sunny summer evenings, you might wind up confusing your circadian rhythm - which means your mind won’t know when to shut off.

Set yourself a bedtime and stick to it! Going to bed at the same time each night will help get your “body clock” into a routine, and you should find that you start feeling sleepy in the hour or so leading up to your bedtime. Set your alarm for the same time each morning as well, as this will help your natural circadian rhythm understand when it’s time to fall asleep and get up.

Be mindful of your stress levels

Christmas, New Year, and school holidays are all great fun - but they can be hectic! And stress can be a big hindrance to sleep.

A few relaxation techniques can help you feel calmer and more chilled at bedtime. Wind down by reading a good book in bed or listening to some relaxing music. Practise deep breathing by taking deep, slow, even breaths from your belly. And, when you can, take some time out!

It’s also helpful to support your body’s natural stress response with supplements. Radiance Ashwagandha Stress Shield contains the ashwagandha extract KSM-66, which has been shown to support a healthy response to stress and fatigue, and shield against the ill effects of stress.

Nutra-Life® Magnesium Stress Ease combines magnesium chelate with B vitamins and herbs Ashwagandha, Holy Basil, and Rehmannia to support energy levels and mood during busy times.

Cut back on the caffeine

An extra coffee or two might help you “wake up” during the day, but caffeine can also keep sleep at bay! Try to cut back on the coffee, tea, and other caffeinated beverages, especially after lunchtime.

Need a natural energy boost that won’t keep you awake? Try Good Health Energy & Vitality - a great formula packed with adaptogenic herbs to support energy, stamina, and mental performance. Or grab The Good Vitamin Co Good Vita-B12 Energy Boost Chewables, a yummy gummy treat made with Vitamin B12 to support healthy energy production and nervous system function.

Support natural sleep patterns

Got the air con going but still struggling to nod off at night? Let’s talk sleep supplements.
There are lots of great products designed to naturally support your ability to fall asleep - and stay asleep - so that you wake up feeling refreshed (no matter the weather!)

The SleepDrops range is among New Zealand’s bestselling sleep supplements, and there are options for the whole family. SleepDrops for Adults contains herbs to support not just healthy sleep patterns but digestion and liver function (very helpful over the festive season!) Healthy Sleep capsules contains tart cherry to support your  natural sleep hormone levels, plus B vitamins to support healthy stress levels.
Ethical Nutrients Triple Action Sleep Support contains a traditional blend of California poppy, Zizyphus, and lavender oil to help calm the mind and soothe the nervous system, which can help you get to sleep more easily and stay asleep.

For more healthy ideas about how to sleep better in hot weather, visit your nearest Bargain Chemist or check us out online. And have a great summer!

 

^[1] https://pubmed.ncbi.nlm.nih.gov/25682254/

^[2] https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep