6 Tips for Better Sleep in the Summer
Get the quality sleep your body needs with these 6 Tips for Better Sleep in the Summer!
With the last month of summer rolling along, I wanted to share a recent article I contributed to for Woman’s World Magazine on the topic of getting good sleep during the hot, hot summer!
August is always a scorcher here in Tennessee, so this is a timely piece to share. I know plenty of people who say they can’t sleep at night because they get overheated, so hopefully, these tips will provide some relief, no matter the time of year.
Dehydration can have a significant impact on how well you sleep at night, and it’s something I discuss in my book, Eat To Sleep: What To Eat & When To Eat It for a Good Night’s Sleep. There are several super-hydrating foods listed in the book to help combat dehydration during the day!
Let’s dive into the 6 Tips for Better Sleep in the Summer!
6 Tips for Better Sleep in the Summer
Nosh on refreshing watermelon
Watermelon is known for its hydrating (it’s made up of 92% water!) and satisfying sweet taste, but it can also be a helpful sleep aid. Enjoying 2 cups of diced watermelon daily will provide 340 milligrams of potassium, which can prevent muscle cramping and promote water balance, leading to better sleep at night. Watermelon also contains vitamin B6, important for breaking down proteins, like tryptophan, therefore, aiding in the production of serotonin and melatonin.
Drink tart cherry juice
Tart cherry juice not only will provide hydration, it will also give your body a natural source of melatonin, the hormone involved in regulation of the sleep/wake cycle. A study published in the American Journal of Therapeutics found that Montmorency tart cherry juice was found to help prolong sleep by 84 minutes in a group of 8 study participants ages fifty and older who reported having insomnia. Enjoy an 8-ounce glass of 100% tart cherry juice with breakfast and two hours before bed time to help with sleep & hydration.
Enjoy yogurt as bedtime snack
Rather than digging into an ice cream sundae as a nighttime treat, try making a yogurt parfait to get better ZZZ’s. Yogurt contains calcium, potassium, and magnesium, all of which are important for drifting off to sleep. These three nutrients help with electrolyte balance, blood pressure control and easing muscle cramping. Calcium also plays a role in melatonin production. Top your yogurt parfait with other sleep-benefiting foods like chopped almonds, pistachios, pepitas (hulled pumpkin seeds), dried tart cherries, strawberries, or sliced bananas.
Get (some) sun rays
Preparing for a good night of sleep actually starts in the morning when we begin our day! Getting some sun exposure on the skin (about 15 minutes) can help your body manufacture vitamin D, which is an important sleep nutrient. Dr. Susheel P. Patil explained in the Woman’s World article that 15 minutes of daily sun influences melatonin production!
Chill your pillow cases
Dr. Rajkumar Dasgupta recommends putting pillowcases into the freezer to cool off a bit before hitting the sack. Climbing into bed with cool sheets and with the thermostat set at a comfortable temperature for sleep (usually around 64-68 degrees Fahrenheit) will help keep your body in a state of slumber and prevent waking up in a pool of sweat.
Focus on mindfulness
Summer can be a very busy time and schedules are often more hectic with kids out of school and going on vacation. That’s why taking the time to focus on mindfulness and “unplugging” may be even more necessary in the summer months in order to wind down before bed. Deep breathing exercises can help relax the body and mind and prevent the release of sleep-disrupting hormones. Dr. Dasgupta gave a recommendation I love in the Woman’s World magazine about placing two fingers on your inner wrist as you take deep breaths. This allows your brain to receive encouraging feedback as your heart rate lowers.
Have you tried any of these tips for better sleep? Do you struggle more with getting a good night of sleep during the summer months? Leave me a comment below!
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