The height of summer means the temperatures are higher, the days are longer, and the nights out are later.
While the summer months present many opportunities for fun, they can also create unique obstacles that make it harder to get a good night's sleep.
We've all been there on a hot summer night — tossing and turning, sweating, pulling the comforter on and off, all to the lullaby of a loud fan or rattling AC unit. What's the best strategy to cool down and sleep well through the night?
Michael Breus, Ph.D., a clinical psychologist known as "the Sleep Doctor," joined TODAY in a segment aired July 7 to discuss common mistakes that can hurt your sleep during the summer and the best strategies to get more rest.
Sleep Tip of the Day: Avoid Cold Showers Before Bed
On a hot summer day, a cold shower may seem like a refreshing and efficient way to cool down before bed. You may have heard that lowering your body temperature can improve sleep quality — but an icy rinse isn't the answer.
“Taking a cold shower before bed (leading) to better sleep is a myth,” Breus said on TODAY. “Cold showers, No. 1, will raise your heart rate.” They also trigger your body to release the "fight-or-flight" hormones adrenaline, norepinephrine and cortisol.
“That’s probably not the best before bed,” Breus adds. The rush of hormones may feel invigorating, but they are too stimulating for a pre-bedtime ritual, which should be relaxing.
Why It Matters
Sleep is crucial to overall health, but it can be challenging to get the necessary seven to nine hours in the summer. You may notice your bedtime is later or you sleep less overall this time of year.
One reason is that the sleep hormone, melatonin, is released in response to darkness, but during the summer, we’re exposed to more sunlight and the days are longer, which can inhibit melatonin production, making it harder to fall asleep, Breus explained.
How to Get Started
To get more hours of better quality sleep in the summer, instead of taking a cold shower, Breus suggested taking a hot or warm one lasting at least 10 minutes about one to two hours before bed.
Doing so “artificially raises your core body temperature. As it drops, it’s a signal to your brain to release melatonin,” Breus said.
And try to keep the temperature in your bedroom between 65 and 75 degrees Fahrenheit during the summer, he added.
Here are a few other tips to sleep better:
- Go to bed and wake up at the same time.
- Keep your room dark and quiet.
- Sleep in breathable clothing.
- Avoid drinking too much water before bed.
- Limit or avoid alcohol close to bedtime.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
