If you find it harder to sleep during the summer months, you are not alone. Whether it is difficulty falling asleep or having trouble staying asleep, longer hours of the day and hotter temperatures can make it harder to sleep.
According to a 2011 study, seasonal changes can affect the way we sleep and how well we sleep. The researchers found that during the summer, waking up earlier was more common, while problems like fatigue or insomnia were less common in the winter.
There are several factors that affect:
1. Increasing daylight hours: Exposure to light for too long contributes to more frequent episodes of waking up at night. Exterior light is an important factor influencing the change in circadian rhythms - the body's internal clock that controls the sleep-wake cycle.
2. Melatonin: When it gets dark, our body clock signals that it is time to go to sleep with the release of the hormone melatonin. Once the sun rises, the secretion of melatonin stops so that the body prepares for the day. Due to the longer hours of the day in summer, the melatonin secretion time is shorter than in winter.
3. High temperatures: When it is very warm, the subconscious wakes us up to regulate body temperature and return it to normal. When we are hot, the body moves from a calm state to a state of "danger".
4. Lifestyle factors such as going out late, consuming alcohol, etc.
What you can do:
1. Try to sleep at the same time
2. Limit exposure to light
3. Make sure the room is cool or not overheated
4. Darken the room before bed
Sources: Healthline, WebMD
