As summer approaches, many people look forward to longer days and warm evenings, but rising temperatures can make sleeping difficult. Dr David Garley, director at The Better Sleep Clinic, explains that high temperatures and humidity disrupt the body's natural cooling process, which is essential for falling asleep. This can lead to problems such as tossing and turning, more frequent awakenings, and next-day effects like excessive sleepiness, poor concentration, and irritability.
To combat these issues, Garley recommends cooling the environment early by keeping curtains drawn during the day to prevent the house from heating up. Using a fan for air circulation, without directing it directly at the body, can also help. Switching to lighter bedding materials, such as a thinner duvet, and using layers that can be removed if too warm are practical adjustments.
Adjusting bedtime can also be beneficial. Garley suggests going to bed an hour later than usual, as this increases sleep drive and takes advantage of cooler nighttime temperatures. Finally, managing anxiety about sleep is crucial. Garley advises not to worry excessively about a few nights of poor sleep, as humans are resilient and can cope with temporary disruption.
