Although we all eagerly await summer—for most of us, it is associated with vacation time—for some, it brings sleep disturbances and difficulties.
And this is no coincidence: according to research, in summer our body's «biological clock» – also known as the circadian rhythm – can become out of sync as our habits change.
WHY IS OUR SLEEP DISRUPTED IN THE SUMMER?;
The first and most important cause, according to experts, is the prolonged duration of daylight hours and its impact on natural melatonin production. The melatonin is a hormone that is naturally produced by our body at the right time to support sleep.
However, during the summer, the sun rises earlier, sending a message to our brain that it is time to wake up, while it also sets later, delaying the release of melatonin. The result? Not only shorter sleep duration but also difficulty sleeping for some people.
Higher temperatures can also contribute to poor sleep quality in summer. Under normal conditions, body temperature drops before sleep, signaling to the brain that it is time to rest. However, during the summer, high temperatures affect our body's natural thermoregulation, keeping the temperature high for longer and making it difficult to sleep.
Finally, lifestyle changes that come with summer can affect your sleep. Since we tend to spend more time outdoors during the summer months, participate in more activities, and eat later than usual, changes like these to your established routine can «confuse» your biological clock, affecting the quality of your sleep.
What can you do to sleep well in the summer?;
Good sleep is the foundation of health and well-being, filling you with energy and helping you cope with the demands of everyday life. However, how can you cope with long days, high temperatures, and increased social interactions that may keep you awake for longer hours in the summer?;
- Dim the lights in the bedroom.
- Remove screens from your bed.
- Avoid consuming coffee and alcohol.
- Adopt a consistent sleep routine.
