Summer months are usually hotter than the rest of the year and many people tend to experience more difficulty falling asleep than usual. There are many reasons which lead to worsened insomnia during summer, but the main ones are considered to be hotter temperatures and longer daylight hours.

Moreover, when exposed to daylight, out pineal gland turns on and the brain wakes up as a result. So, unless your room is dark and cool, it might be more challenging to fall asleep. Women in menopause tend to experience even more frequent hot flashes when the weather is hot, which makes insomnia even worse.

On the other hand, being sleep deprived has wide-ranging effects, from health issues to decreased performance. This is especially the case if you are sleep deprived for several weeks. So, the usual question that might come to your mind is what can you do to treat insomnia.

Keep reading to find out some simple tips and steps to improve your sleep and ease insomnia symptoms during summer.

Avoid Eating Too Late at Night

Days are extremely long during summer time. That’s why many of us tend to have dinner late at night. However, having food so late in the day creates more internal heat, especially during sleep. As a result, you might find it more challenging to fall asleep or stay asleep at night. In order to prevent this, make sure you don’t consume any food after 7pm.

Stay Away from Alcohol

Alcohol is probably your worst enemy during the summer months. Even though a cold drink might sound like a great idea during the hot weather, alcohol creates unnecessary internal heat. So, instead of making you sleepy as it normally would during winter, it creates a completely opposite effect.

Skip Spicy Food and Sugar

Spicy food and sugar can cause higher body temperature and that’s why it’s important to avoid any kind of food that has spices or sugar in it.

Keep Your Bedroom Cool

To fall asleep easier and forget about insomnia, ensure your room temperature is between 60-70 degrees. To achieve this, you can:

• Add a dehumidifier or a fan
• Keep your bedroom dark and quiet, use earplugs if needed
• Keep the blinds closed
• Sleep with a cooling gel towel

Additional Tips

• Stay hydrated: Drink at least ½ of your body weight in ounces of water per day.
• Eat foods that are naturally cooling to your system, such as pear, watermelon, blueberries, lemon, lime.
• Consider acupuncture and herbs to help balance your system
• Keep your cool over the hot summer months and you’ll find yourself resting and feeling better as a result.