Sleeping well in the heat: why we rest worse in summer and how to remedy it
With the arrival of warm weather, how many times do you turn and toss in bed without being able to close your eyes? It's not just your impression: in summer, sleeping well becomes objectively more difficult, and science explains why.
The heat interferes with sleep. To fall asleep, our body temperature must drop by about one degree. In a room that is too warm, the body struggles to dissipate heat, and the deep sleep phase, the most restorative one, tends to shorten. The result is a more fragmented and less refreshing rest.
Did you know? There is also a second reason, often underestimated: in summer, the long days keep the light alive until late. And the evening light delays the production of melatonin, the hormone that signals to the body that it's time to sleep. That's why in July we struggle to fall asleep even when we are really tired.
What you can do to sleep better:
- Cool the room. The ideal temperature for sleeping is around 18–20 °C. In the height of summer, it is not always possible to maintain this temperature in a room, so it is necessary to keep it as low as possible by lowering the blinds during the hottest hours and airing out the room in the evening and at night when the air cools down. It may seem trivial, but not everyone keeps their house closed during the day when the heat comes in forcefully.
- Choose the right fabrics. Light linen and cotton are breathable and help dissipate heat and humidity better than synthetic fabrics.
- Light dinner and little alcohol. A heavy digestion and alcohol raise the internal temperature, making it harder to fall asleep.
- Diminish the lights in the evening. In the last hour before sleeping, reduce the intensity of the lights and limit screens; help melatonin do its job.
- Expose yourself to natural light in the morning. It is one of the most effective ways to "resynchronize" the internal clock and promote a good sleep-wake rhythm.
Summer is also an opportunity to rediscover the value of quality rest and an environment that promotes regeneration. Because sleeping well, even when it's hot, is the first step to living the day well, with the right energy. And to aid regeneration and rest during these times, the contribution of LifeBion, designed specifically to provide restorative sleep, even in summer, should not be underestimated.
For more information on LifeBion click here.
