Many people have a harder time getting enough quality sleep during the summer. This can be highly troublesome, especially for anyone who is already dealing with sleep apnea or another sleep disorder. The good news is that there are steps that can be taken to make getting the rest you deserve easier. Below are 5 key tips that can help improve the sleep you’re able to get on summer nights.
1. Cool Down Your Bedroom
When it’s hot, your body tends to have a harder time reaching the right temperature for sleep. As such, it’s recommended that you maintain a cool bedroom temperature; ideally, it should be somewhere between 65 and 68 degrees Fahrenheit. Turning on your air conditioner can definitely help. You can also try less conventional measures, such as putting an ice tray in front of a fan.
2. Limit Sunlight Exposure
The extra hours of daylight during the summer can impact your body’s melatonin production, which can have an adverse effect on your sleep schedule. You can close the blinds on your windows to keep sunlight out of your room in the evenings. Just don’t forget to open them again in the morning so that you can get the sunlight exposure you need to keep your body’s internal clock on track.
3. Don’t Eat Too Late in the Evening
Some people end up eating later than normal during the summer. This is a problem because eating increases your metabolic rate, which causes your body’s temperature to go up and therefore makes it more difficult to fall asleep. It’s important to be mindful of the timing of your last meal of the day so that it doesn’t interfere with the quality of your slumber. Try to avoid eating anything for at least a couple of hours before your regular bedtime.
4. Switch Out Your Sheets
A heavy comforter can be great during the winter, but it’s not a good fit for warmer summer nights. As part of your efforts to ensure that your body is able to reach the right sleeping temperature, you should try switching to lightweight sheets that are more breathable.
5. Make Sure You Get the Right Treatment for Your Sleep Apnea
No matter what time of year it is, sleep apnea can severely inhibit your ability to get a good night’s rest. If you suspect that you’re suffering from sleep-disordered breathing, you should have it diagnosed by an expert as soon as possible. Once you do, you can seek out an appropriate form of treatment. For many patients, this means wearing a customized oral appliance that helps keep the airway open in order to prevent breathing interruptions.
About the Practice
At Healthy Sleep Tulsa, we have multiple reliable sleep dentists under a single roof who share a dedication to helping patients enjoy the quality sleep that they deserve. They happily offer oral appliance therapy for individuals who want to treat sleep apnea without having to rely on a CPAP machine. To schedule a consultation at Healthy Sleep Tulsa, visit our website or call (918) 409-0914.