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How Does Summer Impact Our Sleep?

Woman sleeping in Summer sunshine, in a hammock with a hat covering her face.

Are you having trouble sleeping during the “lazy days of summerโ€?

For a lot of people, summer is their favourite time of the year. In Australia, it means long sunny days, lots of natural light, balmy nighttime breezes, beautiful summer blooms (like frangipani), outdoor activities, parties, holidays, family fun, festivals, barbeques, beaches, picnics, and time to slow down and just enjoy life a little moreโ€ฆ

It also means, for most Australians, days of extreme heat, humidity, allergies, and not-the-best sleep.

Why does the season impact our sleep? And how can you sleep better in summer?

How (& Why) Does Summer Affect Sleep?

Trying to sleep in summer can seem impossible โ€“ certainly during a heatwave, but even generally. Hot days, humidity, extended daylight, and summer activities can make it more difficult to sleep well. 

A 2011 study concluded that seasonal variations impact how well we sleep, with people waking earlier and experiencing higher rates of fatigue and insomnia in the hotter months. 

Furthermore, researchers have found that Australiaโ€™s hottest summers significantly disrupt the sleep of almost a third of us. 

How does summer specifically compromise sleep quality?

  • Longer Daylight Hours. Light exposure later in the day is associated with waking more during the night and reduced restful delta (slow-wave, deep) sleep. It also affects the circadian rhythm and makes sleep more likely to be elusive.

Longer daylight hours also delay melatonin release, which is the main hormone that triggers sleep. The result is going to sleep later and waking earlier.

  • Barometric Pressure Changes. Summer weather patterns, including heatwaves and storms, are accompanied by sometimes dramatic changes in barometric pressure. These can influence mood and stress levels. High barometric pressure can cause sleepiness and increase blood pressure and pain sensitivity. Low barometric pressure can cause restlessness, fatigue, and discomfort, especially at bedtime. Drops in barometric pressure (especially when sudden) can also trigger migraines, headaches, and arthritis flares.
  • Higher Temperatures & Humidity. Itโ€™s very difficult to relax when itโ€™s hot or humid, and the body naturally enters a heightened state of awareness as the temperature rises. This is an intrinsic physiological mechanism to prevent overheating โ€“ and it directly causes restlessness and wakefulness until a โ€œsafeโ€, comfortable temperature is attained.
  • Fluid Consumption. Excessive thirst leads us to drink more fluid. This translates to needing more bathroom visits during the night.
  • Socialising. Summer tends to be a time of greater social activity, being out longer, eating later, drinking more alcohol, and even exercising closer to bedtime (as it is too hot during the day). All of these can have a negative influence on sleeping patterns.
  • Climate Change Concerns. Up to 10% of the Australian population report being kept awake by general climate change concerns, which tend to worsen during the summer due to intense weather including seasonal heatwaves, storms, flooding, and droughts.

Do We Snore More in Summer? 

Some people do indeed snore more in summer. A very common health issue, snoring can worsen during the summer thanks to an increase in allergens and other irritants. 

  • Airway Irritation โ€“ summer (especially in Australia) can deliver both overly dry, static air and excessively humid air. Both of these are irritating to the airways.ย 
  • Allergies โ€“ pollen, dust, dust mites, pet dander, and mould are more prevalent during the warm, humid summer months. These can result in nasal and sinus irritation, inflammation, and congestion, worsen asthma symptoms, and trigger mouth breathing to adapt โ€“ and this flows into a greater likelihood of snoring.ย 
  • Higher Alcohol Consumption โ€“ summer is party season, especially in the southern hemisphere where it coincides with Christmas and New Year. For many, this means a few weeks or months of heightened alcohol consumption โ€“ a sleep inhibitor.

12 Tips For Sleeping Better in Summer

  1. Reduce allergens โ€“ especially in your bedroom. Wash linens weekly during summer, change pyjamas every couple of days, use allergen-proof pillow covers and mattress covers, and vacuum your home often. Try not to allow/encourage pets to sleep on your bed (in hot weather, many will opt not to do so themselves).ย 
  1. Shower/bathe before bedtime. This is not only a great way to cool down, but it helps remove allergens like pollens from your skin and hair, minimising the volume of these you bring into your bed.
  1. Hydrate. Dehydration is a major contributor to suboptimal sleep and snoring as well. Drinking plenty of plain water (or herbal tea) also helps thin the mucous in your airways, making nasal bathing easier.
  1. An air purifier in your bedroom can help. Select one with a HEPA filter to remove allergens from the air and optimise nighttime breathing.
  1. Reduce your bedroom temperature. Some people who snore or have sleep apnoea report that their symptoms worsen when their bedroom is too hot โ€“ so reduce the temperature in your bedroom. The ideal sleeping temperature for adults is between 15ยฐC and 19ยฐC. Use a fan or air conditioning to optimise your comfort at night.
  1. Darken your bedroom. Summer means much longer daylight hours, with the sun rising well before 6 am in many areas and not setting until well after 8 pm. Using shutters or blackout blinds/ curtains can shield you from exterior light.ย 
  1. Use cotton or linen bed sheets. These natural fibres are more breathable, healthier, better for the environment, and cooler for sleeping.ย 
  1. Sleep in very light clothing โ€“ or naked. Many scientists believe that sleeping naked is the healthiest option for sleep quality, comfort, skin health, and reproductive health. If this is not feasible or appropriate for you, choose light pyjamas/clothing in natural fabrics (cotton, linen) for cooler, more comfortable sleep. Avoid synthetic sheets and clothing as these feel hotter.
  1. Address menopause symptoms. These can feel much worse in summer. Speak with your GP.
  1. Use a snoring mouthpiece like SnoreMD. Preventing the cause of snoring is important to guarantee a better nightโ€™s sleep.
  1. Put your phone away. Blue light emitted by electronic devices disrupts melatonin production.ย 
  1. ย Fix your sleep schedule and maintain sleep hygiene.

Use The Right Snoring Mouthpiece!

Any strategy that improves your opportunity for a good nightโ€™s sleep will be helpful, especially during the summer months. Using a mouthguard for snoring can help enormously.

SnoreMD is a top-quality, budget-friendly, snoring mouthpiece used by people all over Australia and globally.  Made in Australia, itโ€™s a patented Class 1 Medical Device thatโ€™s been biomedically designed and engineered to address the cause of most snoring and alleviate the problem in a safe, comfortable, and unobtrusive way. 

Recommended by doctors, sleep specialists, and pharmacists and suitable for use by adults of all ages, SnoreMD is worn in the mouth to gently move the position of the lower jaw slightly forward during sleep.  This opens the airways and prevents snoring for a deeper, healthier sleep. 

Visit SnoreMD today to learn more about snoring and sleep, and to explore how we can improve your sleep and your general wellbeing.ย 

Buy SnoreMD online now!