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Sleep Tips for Summer

Josh Farmer — Tue, 09 Jul 2019 18:30:40 +0000

Hello, summertime. What makes this season so enjoyable – warm temps and more daylight – can have a downside: It can keep you from sleeping well. That goes for your kids too. Make the most of the season by following these sleep tips for summer. Bonus: You’ll feel more energized to tackle that summer bucket list. Now, who’s ready for summertime zzz’s?

Some Don’t Like It Hot

Why is it so much harder to sleep when it’s a little warmer than normal (or a lot warmer)? Your body is hardwired to slide into sleep when it’s cooler. In fact, as part of your body’s pattern of wakefulness and sleep, called your circadian rhythm, your internal temperature drops slightly as bedtime draws near. This natural decrease in temperature signals your brain, “It’s about time for bed, right?” But dropping your internal temperature is more difficult if the atmospheric temperature high, and even harder if there’s humidity in the mix too.

Goodnight Moon, Goodnight Sun

But it’s not just summer’s higher temps that keep you restless, it’s also the sunlight. Depending on where you live in the U.S., you’ll be getting not just a few minutes, but a few more hours of sunny rays. All that daylight is great for spending time outside and making the most of your summer vacation. But it’s harder to fall asleep when it’s bright outside earlier in the morning and later in the evening. That’s not to say you should mourn summertime – just the opposite – but you may have to follow a few strategies when it’s sunny to get to sleep, and stay asleep.

Summer Sleep Suggestions

The summer heat shouldn’t be the reason why your quality sleep should sink to the bottom of the swimming pool. Here are some tips designed just for the season that can help you snooze more soundly.

Blind the sun. Opt for blackout curtains on all your bedroom windows (no more annoying sunlight at 5 a.m., plus your room will stay cooler day and night.)
Take a cold shower before bed. Help yourself out by taking a quick, cool shower before bedtime. Plus, it’ll help you relax too.
Chill out your bedroom. Try to keep your bedroom at 65 degrees Fahrenheit. Use a rotating fan to circulate the air in your bedroom. Also, consider investing in cooling bedroom products, such as pillows, sheets and even mattresses.
Pack on the ice. Keep a glass or water bottle filled with icy cool water next to your bed. Drink a little cold water before bed to lower your internal body temp.
Go spread eagle. Your sleep position may be making you warmer. Always sleep curled up in a ball? Maybe it’s time to try sleeping with your arms and legs spread out, which helps release your body heat, instead of retaining it.
Sleep solo. Nothing personal, but your partner may be adding to the higher bedroom temps too.
Get naked. Your pajamas may be trapping heat close to your body making it harder to sleep. Look for pajamas in light, breathable fabrics. Or nix the PJs altogether.

Bring on the summer sun and temps! Just not in the bedroom. Here’s how to keep it cool and cozy for better sleep all summer long from @BetterSleepOrg. #BSCSleepTips

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This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Tips for Sleeping Better on Vacation

Josh Farmer — Wed, 26 Jun 2019 16:43:48 +0000

“I need a vacation from my vacation.” Sound familiar? Whether you’re heading to Rio or Mount Rushmore, your summer vacation could sabotage your sleep. Jet lag, your hotel room, even alcohol can cheat you of deep, restful slumber and leave you feeling less than refreshed. Happily, our tips for a more restful vacation will have you sleeping better from start to finish.

Before You Hit the Road, Hit the Sheets

The night before a big trip, many people sleep as little as 5 hours or less from the stress of prepping and packing. But losing even as little as 1.5 hours can lead to grogginess, fatigue and unwanted symptoms the next day. It’s called sleep debt. And its effects can last all vacation long.

What you can do – Start by planning ahead. Avoid starting your trip in a sleep debt by being sure you get a solid 8 hours of sleep before you leave. It helps to begin packing at least a week in advance to avoid a late-night scramble. You can reduce your stress by prescheduling rides to the airport, printing boarding passes ahead of time and confirming reservations well in advance.

Jet Lag Is a Drag

When you fly across time zones, your internal clock isn’t matched to the day and night light cycles of your destination. That can disrupt your quality of sleep for days. On average, it takes one day per hour to adjust to the new time zone, according to WebMD.

What you can do – Pre-trip, gradually adjust your bedtime to match your new time zone. If possible, try to schedule your arrival time for the morning to become acclimated to a full day of light. Don’t forget to pack a sleep kit in your carry-on. A good sleep mask and earplugs can go a long way toward getting some in-flight shut-eye.

The New Bedroom Effect

According to the American Academy of Sleep Medicine, people sleep poorly during their first night in a hotel room. Experts say the strangeness of a new bedroom is to blame. It can set us on edge, keeping our brains half awake and on the lookout all night long.

What you can do – Help make your room as cozy and primed for sleep as possible. Make sure you lower those light-blocking blinds and set the temperature between 65 and 67 degrees Fahrenheit. Use familiar bedtime rituals, like chamomile tea or reading to wind down.

Kick Allergy Attacks to the Curb

Often people travel to explore the great outdoors. Unfortunately pollen and insect bites can trigger allergies. Before you consider taking medication to fight off the sniffles, sneezes and itching, be aware that antihistamines in most over-the-counter allergy medications cause a drowsiness you don’t want on your vacation.

What you can do – While there’s no way to totally avoid the pollen and other outside irritants, you can reduce your exposure indoors. Before you go the medication route, try taking a shower before you hit the hay. Pollen can cling to your pajamas and your hair, so taking a shower before bed rinses it away and scrubs away dead skin cells (plus all that extra sunscreen).

There Is Such a Thing as Too Much R&R

Sipping mai tais while lounging by the pool and posting your suntanned selfies might sound like the ingredients of a dream vacation. However, they could also be the key to a less-than-restful one too.

Alcohol makes you sleepy, while blocking your ability to fall into a deep sleep. So when that last piña colada wears off, you could be up for hours. Same goes for reclining by the pool. Too much beach reclining and too little exercise could add up to a lot of tossing and turning at night. And those epic photos you’re posting at 11 p.m. on your phone? No amount of daylight can offset the negative blue-light effects on your sleep.

What you can do – Even a 30-minute walk can improve your sleep, and you can elevate your exercise with a morning beach jog or laps in the pool. It’s counterintuitive, but reducing your alcohol consumption in the evening can make a big difference in sleep quality. Finally, stay away from screens at least an hour before bedtime. We repeat: Turn them off, power them down, lock them up. Your well-rested selfies will thank you.

Your summer vacay doesn’t have to ruin your sleep schedule! Discover tips to get the most out of your 40 winks so you can have the vacation of your dreams. #BSCSleepTips @BetterSleepOrg

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How to Sleep Better While Traveling This Summer

Josh Farmer — Tue, 10 Jul 2018 18:04:38 +0000

Whether you’re headed to the beach, visiting family or even taking that bucket-list vacation – many of us will be hitting the road this summer. In fact, according to a survey from AAA, 35% of Americans plan to take a summer road trip. That’s a lot of people sleeping in beds other than their own.

Regardless of whether you are traveling for pleasure or business this summer, spending a night away from home can wreck a good night’s sleep. You’ve probably experienced it yourself: events and activities that altered your normal bedtime routine; unfamiliar places, noises or smells that left you tossing and turning, waiting to drift off; that next-day, groggy feeling you thought was just jet lag. It all adds up to make traveling feel downright tiresome.

Blame your brain.

There’s a biological reason why many of us find it difficult to get a good night’s sleep while away from home, regardless of how comfortable the accommodations may be.

According to the National Center for Biotechnology Information, there is a sleep disorder called the first-night effect.

Decades ago, sleep researchers discovered the first-night effect, finding that when we sleep in an unfamiliar space, our brains typically won’t show the slow-wave activity that is associated with deep sleep. Scientists think this may be because our brains are subconsciously keeping some parts of themselves vigilant throughout the night, so we are better able to react to unusual activity or danger. Since our brains remain active, our sleep is easily interrupted, and any sleep we get isn’t as restful or rejuvenating as it should be.

But don’t let that keep you up at night! The good news is that this phenomenon seems to diminish when we spend a second night in the same space, hence the first-night effect moniker.

What can you do?

Getting a good night’s sleep is important no matter where you rest your head. While there’s no way to change how your brain has evolved to adapt to sleeping in an unfamiliar bed, there are a number of things you can do to sleep better while traveling.

Arrive early, if possible. Since the first-night effect only lasts one night, you can try to arrive at your destination a night earlier. If you have a particularly important morning function or business meeting, this may be your best strategy to ensure you’ll be awake and alert.
Book a quiet room. Location. Location. Request a room on an upper floor away from the elevators or stairs. This limits the traffic that will pass by your door. SmarterTravel.com also states that rooms midway down a hall tend to be the quietest, as they are typically farther away from exit doors, vending machines and housekeeping closets.
Pack protection. Earplugs and eyeshades can effectively block out noise and light.
Bring something familiar. Having your own sheets, pillow or even just the pillow case to use on your bed will offer a recognizable feeling of comfort.
Silence your phone. This may seem like a no-brainer, but it’s especially important to remember when you are traveling to a different time zone than family, friends and co-workers.
Keep your cool. While thermostats can be notoriously frustrating to use wherever you may be, try to find a setting that makes your room about 65 degrees Fahrenheit at night, which is the ideal temperature for sleeping.
Avoid stimulation just before bed. Put down your smartphone. Turn off the TV. Abstain from drinking alcohol an hour before you plan on climbing into bed. Instead, read a book. Sip chamomile tea. Or, take a warm bath.
Stay loyal to a chain. If you plan on staying in a hotel, it will usually feature the same type of mattress in all its properties. So if you’ve experienced a good night’s rest at a certain hotel, chances are better that you’ll sleep well at another location operated by that same brand. (And if you find that you’re sleeping better on the hotel mattress, maybe it’s time to think about what you are sleeping on at home. When was the last time you replaced your mattress?)

Whether you stay in a high-rise hotel, a roadside bed-and-breakfast or in your best friend’s guest room while on your summer vacation, follow these sleep and travel tips to get some rest when you spend your night away from home. With better sleep, you’ll be able to enjoy your travels even more.

For more advice on improving your sleep while traveling, watch these tips from our resident sleep expert, Lissa Coffey.

Don’t forget to sign up for our newsletter, The Snoozzze, to get the latest sleep research and tips to help you get better sleep.

Don’t let your sleep suffer on the road. Here’s your guide for #bettersleep while traveling this summer from @BetterSleepOrg. #BSCSleepTipsSources:

Kids and Summer Sleep

Josh Farmer — Tue, 26 Jun 2018 17:41:22 +0000

School’s out – and summer is now in session! Most people think of summer as a time to relax and recharge after the end of the school year, but the reality is summer can be just as busy. While we’re saying goodbye to backpacks, buses and homework, we’re also saying hello to swim lessons, family vacations, camp, backyard BBQs and a slew of other summer activities.

With longer days jampacked with fun-focused activities, it’s easy to let the routines we take seriously during the school year take a backseat – most notably, bedtime. For kids to have the energy they need for everything from day camp to a playdate at the pool, it’s important to make sleep a priority.

Here are some tips for parents to consider to help their kiddos fully enjoy summer vacation and avoid cranky, summer zombies.

Get Moving during the Day for Better Sleep at Night

There’s nothing sadder than a sunny summer day spent inside watching TV. Make sure your kids take full advantage of the warm weather and all of that free time by playing outside! Kids who are active during the day use up their energy and are ready to sleep when nighttime arrives. So encourage your little ones to get outside and ride bikes, climb trees, swim, run, slam-dunk and breathe in plenty of fresh air. Playdates, trips to the park or the beach, and outdoor toys and games will keep them interested and occupied too.

Keep in mind that while playing outside is great, there are factors that can affect your kids’ sleep beyond just tiring them out. If they’re battling a sunburn or itchy bug bites, it can be difficult for them to rest comfortably at night. To prevent this, remember to:

Apply sunscreen frequently – it’s not only critically important for skin health, but sleeping with a sunburn can be extremely uncomfortable too.
Prevent bug bites with repellent and treat them with no-itch treatments so kids are not up scratching all night.

Create a Summertime Sleep Schedule

It is infamously harder to put kids to bed during the summer months – and not just because the days are longer. Kids’ day-to-day schedules can be unpredictable and there are going to be those nights where you want to stay up late together watching a good movie, camping outside or just sitting on the back porch talking. Summer is a unique and exciting time of the year and it deserves its own special sleep schedule. Here are three tips to improve their summer sleep regimen:

Move back summer bedtimes, if your schedule allows it. Let your kids stay up a half hour to an hour longer at night, and sleep in that extra half hour to an hour each morning.
If you adjust bedtimes, adjust naptimes for younger kids too. Shift naptimes to later in the morning or early afternoon.
Once you find the right times, stick to them. A relaxing summer doesn’t mean schedules go away completely. Staying on your regular summer sleep schedule will help everyone in the family (parents included) stay well rested.

Make It Easier for Them to Get to Sleep Once They’re in Bed

Summer fun often gets kids all riled up and it can be difficult for them to wind down when it’s time to go to sleep. That said, cool, quiet and dark are your buzzwords for children’s bedrooms this summer. Maintaining an environment where your kids will be relaxed will help them get to sleep and stay asleep.

Install room-darkening window shades so the room is dark, even if the sun is still out at bedtime.
Turn off all electronics that create light in the room.
Use fans, air conditioners and open windows to maintain airflow and cool temperatures.
Consider replacing your child’s mattress if it is more than 7 years old. You might think kids can sleep on anything, but mattresses with rips, tears or signs of distress do not provide kids with a solid foundation for quality sleep.
Use lightweight sleep clothes and bedding to keep kids’ bodies cool and comfortable.

Find more sleep tips just for kids, along with a breakdown of how much sleep kids need by age, by looking through our ABCs of helping kids get their zzz’s.

And don’t forget to sign up for our newsletter, The Snoozzze, for monthly tips on better sleep, the newest research and much more.

Keep kids on a regular summer bedtime schedule so they can play during the day and sleep tight at night #BSCSleepTips #bettersleep @BetterSleepOrg

Allergies and Sleep

Josh Farmer — Tue, 12 Jun 2018 10:00:05 +0000

It’s a cruel summer for people with allergies. After a spring filled with fragrant blooms and the sniffling and sneezing that goes with them, you may find yourself still suffering with irritated eyes, a scratchy throat and a stuffy nose.

During springtime, tree pollen is a common allergen. In summer, grass pollen and ragweed emerge to further plague allergy victims. And the hot, dry air of the season tends to carry more pollen than cool, damp days. Adding to the misery, some allergens aren’t seasonal at all. For example, dust mites and pet dander can trigger year-round sneezing.

Seasonal or not, allergies can wreak havoc on your sleep patterns.

While there’s no way to completely avoid the pollen and other irritants outside, there are ways to reduce your exposure indoors – specifically, in the bedroom. Here is some useful information that will help you take a summer vacation from allergy symptoms, so you can get a better night’s rest.

What are allergies, anyway?

Allergy problems – or to use the Latin term, allergic rhinitis – arise when people breathe air containing allergens. Allergens are typically harmless substances that cause the immune system in some people to release chemicals called histamines. In turn, these histamines create inflammation that leads to symptoms like watery eyes, congestion and sneezing.

How do allergies harm sleep?

If you have allergies, you likely know that dealing with a runny nose, sneezing and coughing can translate into having trouble falling asleep. But allergies can lead to a lot of restless tossing and turning that prevents you from staying asleep. Difficulty breathing can interrupt your sleep many times over the course of the night.

Many of us often turn to allergy medicines for relief, but you many experience negative side effects. Allergy treatments commonly contain decongestants that can keep you awake or antihistamines that can cause daytime drowsiness. Without enough hours of quality rest, you may suffer from next-day headaches, feelings of anxiety or depression, lack of concentration and even a lower libido.

What can you do?

You don’t have to let allergy problems stand in the way of a restful night. There are some simple and practical ways to set yourself up for sleep in an allergy-free bedroom.

Take up the fight against dust mites. Every home has dust, leading to dust mites, but there’s no need to let them take over. Hit them where they like to hide – your bed and pillows, where they feast on the skin cells you shed during sleep. Wash your bedding regularly and, for extra protection, add a mattress protector or encasement.
Shower before you slumber. Even if you need a shower to get going in the morning, bathing before you hit the sack rinses pollen from your hair and scrubs away dead skin cells. And don’t forget to wear clean pajamas. Pollen can cling to the fabric of your pajamas, inviting unwanted allergens in your bed.
Swap out your chemical scents. Air fresheners, which may contain irritating chemicals, are a year-round trigger for allergies. Before you douse your house in the aroma of rainwater or a spring meadow, consider the sneeze factor. Choose diffusers with essential oils or natural spray fresheners. Laundry detergents, especially those with added fragrance, can often have the same effect. You may consider washing your bedding with a scent-free cleaner.
Find the source of your snoring. Snoring can be caused by a number of conditions, including allergies. Talk to your primary care physician or a sleep specialist to determine if allergies are making you saw logs in your sleep.
Shut the windows. Letting in fresh air on a hot summer night might be tempting, but an open window makes a clear path for pollen to invade your room. If it’s a cooler sleep atmosphere you seek, then address the issue by assessing your bedding and pillows. A different choice of fibers can help with air circulation near your face and body.
Clear the air. Be sure to regularly change or clean the air filter on your central AC system to avoid recycling dust and other allergens throughout your home. Also, consider using a portable air purifier with a HEPA filter to improve the air quality right in your bedroom.

Allergies shouldn’t prevent you from getting the quality sleep you deserve. If you follow these tips, you’ll be able to better manage allergy problems and get a good night’s sleep.

For more help on getting the sleep of your dreams, sign up for our monthly newsletter, The Snoozzze, for the latest research, tips and much more.

Learn More on the Better Sleep Council’s YouTube Channel: Better Sleep Tips for Allergy Sufferers

#BSCSleepTip: A shower before hitting the hay will help keep your bedroom allergy-free for #bettersleep. @BetterSleepOrg