sleep

Summer Sleeping Tips
Mary Kelley
Co-Founder, Sleep Garden, Inc.

Summer is here! The days are longer but that doesn’t mean our sleep patterns should change. We still need the same personal length and quality of sleep that made us feel good and productive during the winter months. But sometimes it is harder to get in the summer. First, the days are longer…there is light later in the day and earlier in the morning. So we can do things earlier and later and we want to make use of the daylight rather than sit inside and read a book or wind down in a nice bath. And it is harder to get comfortable…it can be humid and hot, too cool and dry due to the air conditioning and too bright because the curtains don’t block all the light.

Set The Sleep Scene - So summer is a time to really be alert to your sleep needs. Make sure your shades or curtains can really cover your windows and block out the light. Ensure that your bedding is lightweight and comfortable but that you have enough blankets or comforters in reach to keep you warm if you have air conditioning, as it can get very cool during the middle of the night. You may want to keep a glass of water by the bed if the air conditioning makes it dry in your bedroom. If your air conditioner has a humidifier feature, be sure to use it and keep it filled. It will help keep your throat and nasal cavities from feeling dry in the morning.

Be Consistent - Try to stay on your normal bedtime routine rather than extend your day or wake earlier. Shortening your sleeping time will make you feel tired and less alert. Remember not to exercise or have a meal right before going to bed. Take time to wind down before getting into bed, either with stretching, slow yoga, reading or a bath or shower. Turn off the TV, radio and computer before beginning your bedtime wind down. Pamper your body with a foot rub or fragrant oils to relax you. Or listen to soothing music. In bed, breathe deeply for several minutes, close your eyes and visualize your muscles relaxing starting with your toes and working up to the top of your head.

Keep Kids on Track - For children, summer is magical and tempting. It is exciting to go out after dinner, stay up late, have sleepovers in the tent outside and chase fireflies in the dark. But changing sleep patterns can create grumpy, tired and wired monsters the next day. Remember, kids need their sleep even more in the summer because they are more active, often using more energy outside. Try to keep them to a standard schedule as much as possible, letting them wind down before bed and being consistent from day to day. Make sure their bedrooms can be made dark and their beds are comfortable and cozy after a day of fun exertion. Since they are likely to be more wired than usual, be prepared to spend more time helping them wind down before bed, perhaps even spending time bed-bouncing to get out the excess energy so they can calm themselves and fall asleep. Be sure they have all electronics turned off, if not removed from their bedrooms (preferable). A body massage with some wonderful oil will feel great to them after a day at the beach or pool. And treasure the time you spend with them during this magical time of year, reading, talking about their discoveries and adventures and just listening while the pressures of school are not so intense.