Fun-filled summer days at the beach are finally here, and what better way to enjoy the sunshine than with a full night’s rest. Although the relaxed schedule of summer can throw sleep schedules and habits for a loop, quality sleep is essential for making the most out of the beautiful days to come. The heat and humidity of the season can make for some restless nights, so here are 3 healthy sleep habits to incorporate into your day to ensure that you have all the vitality you need to make the most out of your summer.
Consistency
Routine is very important when it comes to getting a full night’s rest. The summer months can make it hard to fall into a healthy sleep routine with vacations and irregular school/work patterns, but keeping a relatively consistent sleeping schedule can help improve the quality and quantity of rest. A healthy sleep routine includes waking up and going to bed at the same time each day, even on weekends, with at least 7 hours of rest per night. This consistency will make it easier for your body to fall asleep each night and to wake up in the mornings, allowing for a better night’s rest.
Sleeping Environment
Before even setting foot in the bedroom, it is important to make sure that your nighttime routine sets the stage for a good night’s sleep. A relaxing and consistent bedtime routine will let your body know that it’s time to wind down for the day. This can include turning off all electronic devices at least 30 minutes before bed, and creating a cool, dark, and quiet environment for your evening. Dim the lights, turn on the air conditioner, and get ready for a full night’s sleep.
Additionally, it is important to maintain a sleep-friendly environment in the bedroom. This can mean avoiding hanging out, working, or watching TV in bed, and keeping it for sleep alone. If you find yourself feeling restless at night, get out of bed and move to a comfortable chair or couch to allow yourself to relax before moving back to bed. In associating your bed with only restful sleep, your body will know that when your head hits the pillow, its time for bed!
Diet and Exercise
Aside from the obvious caffeine and alcohol, your overall diet and exercise habits can have major impacts on your sleeping habits. Avoiding large meals within 2 hours of bedtime and exercising regularly can allow your body to wind down faster at night. And along with a relatively healthy diet overall, these habits can also make you feel less tired throughout the day. By keeping up with these simple habits, the quality of your sleep will improve drastically. It can be as easy as cutting out that extra cup of coffee or wine, or going for a quick walk during the day.
If you would like a brief rundown of all of the previous information, please check out this one-page infographic called Tips on Better Sleep.