Warm, long summer days ahead! We generally love the sunshine and heat during the day but prefer to cool off at night. The warm weather and the longer days can tinker with your daily routine. Daylight influences your circadian rhythm: the built-in clock that makes you tired in the evening and wakes you up in time every morning.
Prolonged exposure to daylight can make your body seem unaware of the fact that it is time to go to sleep. Nevertheless, it is essential to keep a close eye on how much rest you are getting, which plays a vital role regarding your overall well-being (e.g. your daily rhythm, energy and mood). It can be quite a challenge to get a good night's sleep, especially in the summer. Looking for some practical tips to fall asleep during those warm summer nights? We've got you. With these tips, you'll be sure to sleep just as well as during other seasons, and you’ll be able to get up in the morning feeling active and ready to seize the day.
Sleeping well starts with what you do during the day. When the weather is this nice, it's probably a treat to spend some more time outdoors. Take a walk during your lunch break, for example. Spending some time every weekend in your garden (or on your balcony) is also a great way to stay grounded and in touch with nature.
Getting rid of excess energy
According to sleep expert Els van der Helm, it's best to exercise at the beginning of the day. Mornings are perfect for working out, because the air is still relatively cool. Avoid going for a run in the evening: it can cause your body to be too awake at night to fall asleep.
This yoga exercise, however, can be done right before going to sleep.
Create a positive mindset
To fall asleep easily in the evening, turn off any bright lights in the room and light a scented candle an hour before going to bed. A scented candle with soothing ingredients such as yi yi ren and white lotus will do the trick. Make sure there's still plenty of time and sufficient lighting to read and write while your body adjusts to the start of the night. Read a few pages from a book (not from a screen, that light will keep you awake). To go to sleep with a positive mindset, write down the most inspiring sentence from the book in the notebook you keep beside your bed.
Don’t worry, be happy
Craving a snack before going to bed? Bananas contain tryptophan, which stimulates the production of serotonin. That's the neurotransmitter that helps you fall asleep and wake up in a great mood the next morning. A cup of warm milk mixed with honey and cardamom has the same effect. According to Ayurvedic principles, this recipe may even be one of the best prescriptions for a restful sleep.
Integrate a mindfulness exercise into your evening ritual. It can be anything. Try brushing your teeth mindfully because…why not? If you do this, it could result in some spare time, making it easier for you to get your full 8 hours of sleep. Take a lukewarm shower to rinse off and relax your body. Finally, get yourself a freshly made bed with cotton sheets and replace your winter pajamas with comfortable, breathable nightwear.
Try these tips and get a good night’s sleep, even during the warmer summer months. Sleep tight!