The Summer of Sleep
By Kim Deschamps
MPT, BKin, PYT, BDN | Aug 21, 2023
Many of my clients come to me for help with their sleep routine. Insomnia is a widespread problem that can have an outsized effect on our physical, mental, and emotional health. In fact, about 30 % of Canadians suffer from a sleep disorder.
Add to that some of the highest temperatures we’ve ever had on record and it’s a perfect storm for sleep-deprived, coffee-dependent people trying to keep their eyes open at work! When it doesn’t cool off at night, it’s harder to fall asleep AND it can disrupt the natural rhythm of our sleep cycles so we wake up tired and low on energy.
We’ve talked about healthy sleep routines before, but I wanted to outline some specific tips for getting better sleep on those hot summer nights. It’s common to toss and turn when outside temps prevent your body from cooling down to sleep-friendly degrees. When it looks like the mercury is on the rise, try these:
Set it at 65 (Fahrenheit): It’s generally accepted that 18.3 degrees Celsius is the temperature that allows our body to get the best rest. There is a range, of course, so it’s worth a little experimentation. But if you have air conditioning, set it accordingly so you can snuggle in and sleep - no sweat!
Let it blow: No air conditioning or just not a ‘fan’? Use a fan! Keep bedrooms from feeling stuffy by throwing open the windows for a natural breeze and circulation, and use a fan to keep the air around you flowing. Bonus tip: plant a bowl full of ice in front of it for a cool mist effect!
Skip the cold shower: It might sound tempting to run cold water in an evening bath or shower, but it may not have the desired outcome. Your system will restrict blood flow to compensate and you’ll reheat faster than before. A warm shower, on the other hand, will promote heat loss and leave you feeling fresh and clean. Try fresh scents in soap or body wash, like aloe, lemon, or mint, for an extra-cool sensation!
Cotton is king: When it comes to pajamas and bed linens, soft, breathable cotton goes a long way toward distributing heat away from your skin while absorbing the sweat. Less heat gets trapped under your clothes or your sheets, so you can feel more comfortable. Linen and bamboo are also great fabric choices on hot nights.
Spread it out: If you share your bed with a partner (or a pet), these are not prime snuggle times. Body heat is great in the winter, but not so much when the thermostat is breaking new records. Give yourself some space and then stretch out with arms and legs extended (just like your pets probably do in the summertime!) This increases the amount of air that can circulate around you.
Beyond that, don’t forget the basics: daily exercise, shut off the screens at least an hour before bed and close the kitchen two hours before. A little meditation, journaling, or light yoga can be a great way to wind down - as can a good book. Consistency helps too - once you find a routine that works, you’ll find it works even better over time as your body and brain learn what to expect every night.
Let’s make this the summer of sleep! If this is an area that you struggle with, lifestyle medicine can be a game-changer for you. Come in for an evaluation so we can help you get the sleep you need and the rest you deserve!
Kim Deschamps
MPT, BKin, PYT, BDN