Summer is finally here, and it has woken us up from our winter torpor. The amount of light is increasing rapidly, and the warmth of the sun caresses both the body and the mind. Bright mornings make waking up easier, and we often feel energetic throughout the day. On the other hand, your life can become too hectic in the summer, and the bright evenings and sweltering nights can affect your sleep: we are all familiar with sweaty sheets, the annoying whines of bugs and the song of birds.
You cannot fall asleep, the clock is ticking, and you become increasingly irritated as the morning approaches. So, how can you ensure that you get enough sleep in the summer, while also enjoying the different times of day without unnecessary stress?
Light paces the circadian rhythm
Light has a great impact on your circadian rhythm. When you spend time in a bright environment, a message travels through your eyes to the zone in your brain that regulates alertness. Light has a refreshing effect, so more light means more energy. Light helps you wake up and feel refreshed in the morning. On the other hand, when the amount of light decreases in the evening, the secretion of melatonin increases, and you begin to feel tired. To sum up, the brighter the summer evenings, the less tired you feel. The challenging part is the fact that your need for sleep does not decrease in the summer.
To get enough sleep in the summer, move indoors a couple of hours before bedtime and close the curtains or blinds to avoid the evening light. Staying in a dim environment before sleep boosts the production of melatonin, which helps you fall asleep and stay asleep throughout the night. Especially shift workers should invest in blackout curtains and a sleep mask if the sunlight stops you from falling asleep or wakes you up before the alarm goes off.
Your internal thermostat can make falling asleep easier or more difficult
There is also another factor with a significant effect on the circadian rhythm: your body temperature. In the evening, your body temperature decreases, which makes falling asleep easier. The body temperature is at its lowest in the small hours, which, in turn, helps you stay asleep.
A warm sleeping environment rouses you easily from a deep sleep, and you may struggle to fall asleep again in a hot bedroom. If possible, adjust the bedroom temperature to 16–20 degrees with a cooling device. During the day, keep the curtains and blinds closed and ventilate the room in the evening, when the outdoor temperature has lowered down. A cool shower or a dip in natural water before bedtime cools down the body effectively.
The sleeping problems of menopausal women are typically related to the decrease in oestrogen levels, which causes issues of the thermoregulatory centre. The internal thermostat increases the body temperature excessively from time to time, making the night’s sleep fragmented. If you experience menopausal symptoms, it would be a good idea to consult a physician. Occupational health provides help for controlling menopausal symptoms.
Serene mind in a well-rested body improves sleep and recovery
In both summer and winter, a serene mind and well-rested body are the main contributors to a good night’s sleep. Regardless of the season, try to keep the length of your working days reasonable and reserve enough time for recovery. When planning your summer holiday, take a moment to listen to your body and consider what you really want from your holiday.
If you feel stressed, it would be a good idea to take a longer break to allow your mind to distance itself from work and your body to recover. Do not book your calendar full of activities for the holiday. Although distancing yourself physically from your normal busy life helps you recover, it is not necessary to travel abroad if the idea of travelling sounds stressful. Relaxing at the end of a jetty and enjoying the sounds of nature at a summer cottage is a sufficient change of scenery.
If possible, spend the holiday according to your natural circadian rhythm
On holiday, you can loosen your collar, let go of daily routines and live according to your natural circadian rhythm. A holiday is the perfect time to find your natural sleep rhythm. Listen to your body in the evening and go to bed when you feel tired. Do not set an alarm but sleep for as long as you need to. If you feel well-rested and refreshed when you wake up, you have likely slept enough.
Some people are morning persons, some night owls, and some are neither. Early birds tend to wake up early even on holiday and are unable to stay up late even if they would like to. Evening persons, on the other hand, enjoy sleeping in and staying up until the small hours. This individual chronotype is usually a permanent characteristic influenced by your genes and environment. Finding a natural sleep-wake cycle helps you maintain a regular circadian rhythm. At what time of the day do you feel like you are at your best, your mind is clear and physical tasks are easy to handle? Which factors help you relax and fall asleep in the evening?
If you experience sleeping problems in your daily life, try to maintain a regular sleep pattern also on holiday. Regardless of your circadian rhythm, the most important thing on holiday is to do and experience things that you find pleasant. Spend your time doing enjoyable activities, with your friends or in nature. Apart from substance use, all activities and social interactions that rouse positive feelings support your recovery, well-being and sleep!
Veera Lange, Insomnia Therapist at Pihlajalinna
We take care of your sleep
Sleeping problems have increased significantly in Finland in recent years. Studies show that up to 15% of adult Finns suffer from long-term insomnia and every third Finn experiences short-term sleeping problems. Insomnia is increasingly common among the working-age population. Pihlajalinna is a pioneer in insomnia treatment, and our sleep training offers an effective solution for sleeping problems. Sleep training is a non-drug treatment method for insomnia that is based on the Current Care Guidelines. The service is suitable for all adults battling with insomnia. You can always enquire about sleep training as a private customer. You can find the sleep support services included in your occupational health agreement in your organisation’s action plan.
Read more about the topic:
- Finns’ sleeping problems have increased manifold – sleep training provides effective aid for insomnia (in Finnish)
- Your day-time choices impact your sleep (in Finnish)
Sleep coach’s 15 min information phone call | Experts | Pihlajalinna