5 Tips for Better Sleep This Summer

Summer is perhaps the most beloved season — but it isn’t perfect. Later sunsets, vacation plans, and hot weather can all seriously mess with the quantity and quality of your sleep. These issues can affect everyone, but they may be especially damaging for people with sleep apnea. Let’s talk about some things you can do to get enough rest throughout this season.

Stay Cool

For the average person, 65 degrees Fahrenheit is the ideal sleeping temperature. Unfortunately, outside temperatures tend to soar well beyond that during the summer months, which can make it difficult to fall asleep and stay asleep. It might cost you a bit of extra money to set your thermostat lower at night, but improving the quality of your sleep will be worth it!

Sleep in the Dark

Light is one of the primary components that controls the body’s sleep-wake cycle. Later sunsets mean that there is more natural light throughout the day to stimulate your brain and keep you up later. The problem is even worse if you tend to use electronic devices in the evening. Such devices emit blue light, which is notorious for interfering with sleep. It can be helpful to stop using your electronics an hour or two before bedtime. You should also consider investing in blackout curtains for your bedroom.

Sleep on the Right Materials

Sleeping on breathable materials will help your body reach a temperature that is compatible with high-quality sleep. It’s best to swap out your heavy winter blanket for one that’s much lighter. Your sheets should also be breathable. Lightweight cotton is an excellent choice, as is bamboo. Try to avoid cheap synthetic fibers that tend to trap heat.

Keep Things Clean

In our culture, most people take their daily shower in the morning — but there are advantages to switching up your routine and showering at night instead. A nighttime shower can relax your body, andit rinses away a day of sweat before you snuggle under the covers. It’s also important to keep your bedroom clean. Regularly vacuuming and dusting minimizes your exposure to allergens that might exacerbate sleep apnea.

Plan Well for Vacation Sleep

If you are taking a vacation to another time zone, scheduling extra rest time at the beginning and end of your trip can help your body adjust to the time difference.

It’s also vital that you keep up with your sleep apnea treatment while you are away from home. Many people find that a portable oral appliance from a sleep dentist, rather than a CPAP machine, is the best way to tend to their condition when they are away from home.

How well are you sleeping this summer? Hopefully, the above tips will help you get the shuteye you need to feel your best.

Meet the Practice

Dr. Jacob Milner is an experienced dentist who has completed advanced training in sleep dentistry. He helps patients cope with sleep apnea via oral appliance therapy. If you are concerned that you may have sleep apnea, or you are curious about CPAP alternatives, he would be pleased to speak with you. Contact our office at 410-902-4110.