Your summer sleep routine sorted
Beat the heat for a good night’s rest
The summer months can be particularly tough on sleep patterns – the heat, the light, the dawn chorus, the neighbour’s party spilling into the garden. In fact, according to the Royal Society for Public Health, Brits are missing an average of almost one hour’s sleep a night, in general, which equals a whole night’s worth of sleep each week. And, the trouble is, it could be having a big impact on your health – without you even realising it.
But, don’t worry, there are plenty of simple bedtime tweaks that you can make to help you to get better slumber this summer. Here’s everything you need to know…
WHY GOOD SUMMER SLEEP IS ESSENTIAL
Not getting enough rest at night shortens life expectancy and raises the risk of type 2 diabetes, high blood pressure and cardiovascular disease. ‘A staggering 700 of the body’s genes, including those that control the immune system, are affected if someone sleeps less than six hours a night,’ says health psychologist Professor Mark Cropley, from the University of Surrey. And that’s not all. One 2012 study even suggested a tenfold increase in night nurses’ breastcancer risk – possibly resulting from insufficient bright light at work, plus poor daytime sleep.
In the short term, a lack of sleep each night can soon build up. If you get less than…
1-2 HOURS SLEEP This can make ✢ you sleepy, reduce concentration and increase appetite.
3-4 HOURS SLEEP You could also ✢ feel grumpy, unsexy and, if the pattern continues, anxious
or depressed.
5-6 HOURS SLEEP ✢ You may become over-sensitive to criticism, find everything difficult and, if the pattern continues, perform less well.
GET THE RIGHT TEMPERATURE
For a good night’s sleep all year round, you need to drop between 0.5-1C of your body temperature. This heat is mostly lost through your head where it sticks out of the duvet, but it’s essential your room is the correct temperature. ‘This is approximately 16-18C, which is much cooler than under the duvet, and so there is a temperature gradient allowing you to easily lose the body heat needed,’ explains sleep expert Dr Neil Stanley. During hot weather, it’s harder to lose body heat and this can disturb your sleep, but there are some tricks to help. ‘Wear cotton pyjamas, as this helps wick away any moisture, to stop you feeling clammy during the night,’ he says. And choose cotton sheets and a lighter duvet tog. ‘Natural fibres help regulate your body temperature by allowing the air to circulate through the fabric. A 2.5-7 tog is ideal for summer,’ adds Dr Stanley.