Sleep well...even in summer!

The longer days and warmer weather of summer are some of the best things about the season. But it’s these very factors — let alone the early sunrises — that contribute to many people experiencing disturbances to their sleep.

Insomnia is one of the UK’s biggest health issues. Around 67% of the population struggles with disrupted sleep. So, as spring turns to summer, what can you do to make sure that you put bad sleep to bed?

Your sanctuary for sleep

While a bedroom is primarily the place that you sleep, it can often serve other functions too. For some, it’s a home-working study, and for those who live in studio flats, it could also be a kitchen and living room. So although we understand the importance of creating a sacred space for sleep, the reality is often much different.

1. Create a calming space

Whether you sleep alone or with someone else, make sleep your priority in that space. If you lounge on your bed watching television or socialise there, be sure to make the differentiation. Buying scatter cushions for a feature chair or a small sofa for the room will help you to keep the bed for sleeping. If you need to, a curtain around the bed or a room divider will help to break up the space.

2. Strive for darkness

Having a lie-in in the summer can be difficult — especially if you have a south-facing bedroom. Our brains and bodies are extremely susceptible to light so you may notice that you have more broken sleep in the mornings once the sun has come up.

3. Stay cool

If you have a light-filled bedroom, the likelihood is that it’ll also be quite hot. Heat is known to mess up our sleep cycles, so during a heatwave, keep your curtains shut all day to keep it cool, and leave a window propped open for air circulation. On really hot days, take a cool shower before bed, swap your quilt for a cotton sheet, and choose light cotton sleepwear. Don’t forget a glass of water — if you wake up hot in the night, hydrating is a great way to cool down quickly.

4. Say goodbye to summer sneezing

Those who suffer from hayfever and other allergens will undoubtedly struggle to sleep. Make sure that you keep the windows shut, and consider buying a pollen screen or an air purifier to circulate the air. It’s known that pollen comes in through windows or air vents and sticks to surfaces — so to keep it away from bedding, make sure it’s frequently washed or make up your bed with a bedspread to keep the pollen off.

5. Choose the right tog for the temperature

If it’s too hot for your duvet but too cold for a sheet, you could be sleeping with the wrong tog. A 10.5 tog rating on a duvet is just right for year-round use. If you suffer from allergies, be sure to choose a duvet that’s hypoallergenic too. Rather than down, choose a ‘like down’ duvet instead. A hollowfibre filling is easy to wash and will keep you cooler in the summer and warmer in the winter.

Prioritising a good night’s sleep

From your pillows and mattress to noise levels and young children, it can be difficult to resolve whatever is disturbing your sleep. But taking small steps to ease the burden is a great way to start sleeping better in the summer. Have a think ahead of the hotter weather this year...that way, when summer comes around, you’ll be able to drift off peacefully.