High temperatures can make for an uncomfortable night, which is why we’ve called on a sleep expert for some top advice on how to sleep better during the summer. While the heat can impact your sleep, other factors can also play a part in sleep difficulties. To get better sleep throughout the year Take a cool shower 30 minutes before bed Regulating body temperature is essential,” he says. “Not only does this shower cool people down in time for bed, but it also relaxes muscles and improves circulation taking the shower around 30 minutes before bed and just before starting your bedtime routine. The shower should last between five to 10 minutes to cool and relax your body, while the water shouldn’t be too cold or hot. Limit sun exposure before bed While summer means enjoying sunny days and lighter evenings, too much exposure to sunlight can cause people to wake up frequently throughout the night and make it difficult to fall asleep. “Exposing yourself to too much natural light before bedtime can disrupt the body’s internal clock Utilize blackout curtains, opt for indoor activities, and dim lights. He also warns that alcohol actively dehydrates the body which can impact sleep, so hydrate throughout the day with water or herbal tea. As for caffeine, stick to the 10-3-2-1-0 rule and save it for the mornings. Remember, caffeine isn’t restricted to coffee, caffeinated drinks such as green tea can affect sleep, too. Other things to avoid before bed are electronic devices, such as TV and smartphones. “These devices emit blue light, suppressing melatonin and disrupting sleep cycles,” the Senior Clinical Advisor explains. “Using electronics may even make people more awake through stimulating activities such as games or watching videos
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Saturday, October 11, 2025