Due to longer days, more outdoor activities, and less structure, sleep often becomes less of a priority in the summertime. In fact, a survey from the American Academy of Sleep Medicine (AASM) revealed that more than one-third (36%) of U.S. adults report sleeping less than usual during the summer, with higher percentages of residents in the West (42%) and Midwest (40%) reporting that they get less summer sleep.
“The lure of the outdoors and more daylight can make it tempting to delay bedtimes, but it’s important to get healthy sleep in every season,” said Dr. Kannan Ramar, president of the AASM.
The AASM recommends the following tips to help combat sleep loss this summer:
- Get enough sleep: Set a bedtime that allows you to get enough sleep to wake up feeling refreshed and alert. Identify an appropriate bedtime for your schedule using the AASM bedtime calculator.
- Set a routine: It’s important to keep a consistent sleep schedule, especially during the summer. If you tend to stay up later, make sure still allow enough time in bed to get a full night of sleep on a regular basis.
- Set boundaries for technology use at night: Give yourself a technology curfew by turning off your electronic devices 30 minutes to an hour before bedtime. Silence your notifications and charge your devices away from your bed so you are not tempted to look at social media or news alerts.
- Limit caffeine and alcohol consumption: Don’t have caffeine after lunch and avoid alcohol near bedtime, as both can disrupt sleep.
- Create a comfortable bedroom environment. Keep your room quiet, dark and a little bit cool for maximum comfort. To help you fall and stay asleep, consider using blackout curtains or a sleep mask through the longer summer days.
For more tips on how to get a restful night’s sleep this summer, visit SleepEducation.org.
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