Those lazy, hazy days of summer are here – but why can’t I sleep?
Summer is a favourite season for so many people. Not only are the days longer, sunnier, and warmer, but it’s also the season of outdoor adventures, balmy breezes, long school holidays, vacations, parties, family fun, time spent at the beach, going for picnics, eating al fresco, and taking a breath and relaxing for at least a week or two.
It can also deliver uncomfortably hot weather, humidity, storms, seasonal stress, sleep schedule disruptions, and allergies – all of which might diminish your ability to sleep.
Why does summer make you feel so sleepy, yet it’s impossible to sleep well? What can you do to overcome this?
The Impact of Summer on Sleep
Longer daylight hours, heat, humidity, and seasonal lifestyle changes can all make it trickier to sleep well during summer. A 2011 study explored this phenomenon and found that seasonal variations indeed affect how well we manage to sleep. Many people were noted to wake earlier during the summer months, as well as experiencing higher rates of daytime fatigue and insomnia – despite feeling inordinately tired for much of the time.
How does summer specifically disturb sleep quality?
- Longer Daylight Hours. Exposure to natural light later in the day has scientifically been associated with higher rates of nighttime wakefulness, insomnia, and shorter periods of deep, restful sleep. It’s also detrimental to the circadian rhythm, making it more difficult to fall asleep in the first place.
Exposure to daylight later in the day delays the release of melatonin, which is the major sleep-triggering hormone – meaning shorter nighttime sleeps overall.
- Heat & Humidity. Hot, sticky weather makes relaxing very difficult, and the human body naturally enters a heightened state of awareness to accommodate. This is a biological mechanism that prevents the body from dangerously overheating, making one restless and unable to go to sleep properly until a more comfortable, physiologically “safe” body temperature is achieved.
- Barometric Pressure Fluctuation. Summer weather is accompanied by potentially dramatic changes in barometric pressure (the pressure within Earth’s atmosphere). These fluctuations are proven to influence mood, stress levels, and physical well-being. High barometric pressure often leads to sleepiness, rises in blood pressure, and more sensitive pain responses. Low barometric pressure, on the other hand, may result in fatigue, restlessness, and physical discomfort. Dropping barometric pressure (especially suddenly) can trigger headaches, migraines, and arthritic flares.
- Greater Fluid Needs. Excessive thirst goes hand-in-hand with hot, humid weather, and when we drink more fluid, we need to use the bathroom more – including during the night.
- Summer Lifestyle. Summer is arguably the most social time of the year, with many of us going out more, vacationing more, staying out longer, eating later, and drinking more alcohol. A lot of people also exercise closer to bedtime (as it can be too hot during the day). All of these can disrupt normal, healthy sleeping patterns. Moreover, school holidays (six weeks during the NZ summer) usually also mean altered sleep patterns for kids and parents as well.
Does Summer Influence Snoring?
Scientists have identified trends in snoring associated with different seasons, and for some people, summer means more or worsened snoring.
Reasons for this include:
- Increased Airway Irritation – summer can cause both excessive humidity and extremely dry, static air. These conditions are equally irritating to the airways – and contribute to snoring. Additionally, some people experience severe “thunderstorm asthma” which is more likely to be triggered during the summer storm season.
- Uptick in Allergies – allergens like pollen, mould, dust, dust mites, and pet dander all thrive in heat and humidity and allergies to these are often worse during summer. These can irritate the nasal passages and sinuses, and even the back of the upper throat (nasopharynx), resulting in inflammation, swelling, and congestion. This encourages mouth breathing as an adaptive measure and triggers snoring as an outcome.
- Alcohol Consumption – let’s face it: summer is party season. Between end-of-year festivities and Christmas, New Year, and summer holidays, people who enjoy a tipple in NZ usually enjoy it more during summer (plus, thirsty!) This means a period of heightened alcohol consumption – which can be very detrimental to a good night’s sleep.
- Overheating – Some snorers and sufferers of sleep apnea note that their symptoms get worse when their bedroom is too hot.
Strategies to Sleep Better in Summer
Reduce Allergens.
- Vacuum/mop your home frequently
- Wash your sheets weekly
- Shower shortly before bedtime (in cool but not cold water)
- Change your pyjamas every couple of days
- Use allergen-proof mattress covers, pillows, and pillowcases
- Keep pets off your bed (and ideally, out of your bedroom)
- Use an air purifier in your bedroom (with an HEPA filter) to remove allergens from the air
- A dehumidifier can help if mould or dampness is an issue in your home
- A humidifier, alternatively, can alleviate issues associated with dry, static air
Hydrate.
Dehydration plays a significant role in snoring, overheating, and having difficulty sleeping. Drink plenty of plain water (or herbal tea) during the day and early in the evening to remain optimally hydrated and help thin the mucous in your airways to make nasal breathing easier. Limit caffeine before bedtime and don’t overdo the fluids within an hour or two of going to bed (you don’t want to be waking to use the bathroom).
Sleep Cooler.
- Reduce the temperature in your bedroom to the ideal for sleep; for adults, this is between 15°C and 19°C.
- Use a fan or air conditioning for a more comfortable sleep.
- Use cotton or linen bed sheets. These are natural fibres, so are cooler for sleeping, more breathable, and much healthier. They are also better for the environment. Avoid bed linens made from synthetic fibres, as they can be very hot.
- Sleep naked or in minimal, very light clothing. Many doctors and medical scientists believe that sleeping naked is ideal and the healthiest option for comfort, skin and reproductive health, and sleep quality. If this is not appropriate for you, wear a minimal amount – underwear only or light pyjamas made from cotton or linen; these natural fabrics can help promote a cooler, more comfortable night’s sleep. As advised for bed linens, avoid wearing synthetic materials.
Darken your bedroom.
Longer daylight hours in summer can inhibit sleep and prevent you from getting your full 8 hours. Use blackout blinds, curtains, or shutters to make your bedroom as dark as possible to improve your sleep.
Don’t Let Menopause Ruin Your Sleep.
Menopause and perimenopause symptoms can feel much worse during summer. Speak with your GP for the right strategies to help you.
Prevent Snoring
Snoring and sleep apnea can make getting good quality sleep nearly impossible. Prevent snoring at its cause and alleviate the symptoms of sleep apnea by using ApneaRx, an effective snoring solution and sleep apnea treatment in NZ.
Finally, maintain your sleep schedule and implement healthy sleep hygiene practices.
Use ApneaRx Snoring Treatment!
Anything you can do to elicit a better night’s sleep is a great idea, especially during summer. Using the right sleeping mouthguard to prevent snoring is highly recommended.
ApneaRx is a budget-friendly snoring solution that’s affordable, comfortable, and easy to use. It may also help treat some of the symptoms associated with mild to moderate sleep apnea for a healthier, deeper night’s sleep.
ApneaRx is worn in the mouth during sleep to help open the airways and prevent the main cause of snoring; it achieves this by gently moving the lower jaw slightly forward.Discover more about ApneaRx now and buy yours today.
