With all the summer activities and vacations in full swing you might find yourself feeling a little bit more tired than usual. Summer is a busy time of year, and it doesn’t ever feel long enough to accomplish your list of places to visit or things you want to do.

Longer days and busy schedules mean sleeping patterns and routines get thrown off. Soaking up all that summer has to offer doesn’t mean you have to sacrifice your sleep.

Sleeping during the summer is already difficult as the days are hotter and longer. Knowing when to start your bedtime routine can help improve sleep. Aim to head inside for the evening and stay out of the sun two hours before bed.

Try to set up a cool and dark environment for sleep. Aim for about 68 degrees. This could be a combination of the A/C set at 70-72 degrees and a fan. I like to use blackout curtains at night, especially for those nights I want to try and get to bed earlier. I also find that using blackout curtains help keep my room cooler during the day to block out the sun.

Summer is a busy time with lots of socializing and events. Try to find something relaxing to do before bedtime like reading a book or stretching. Try to keep screen time to a minimum before bed.

A few other helpful bedtime tips include setting up a routine before bedtime. Avoid drinking caffeine and alcohol prior to bedtime. Try to avoid sleeping in other places, this helps your brain’s association with bed and sleep. Avoid spending extra time lying awake in your bed, this can lead to anxiety about falling asleep.

Exercise has also been linked to better sleep. Engaging in at least 30 minutes of aerobic exercises each day can improve sleep at night. Remember to be mindful of when you choose to exercise, exercising too close to bed might keep you up. A general rule is to finish workouts at least 1-2 hours before heading to bed.

If you have tried making lifestyle changes and you are still having trouble falling asleep, restless legs, or having trouble staying asleep, it might be beneficial to talk to your doctor. These symptoms can leave you feeling tired the next day.

What will you try to incorporate into your bedtime routine to improve sleep?

Kaitlynn Tonn is an OSU Extension Family & Consumer Sciences Educator and may be reached at 330-264-8722 or tonn.13@osu.edu
CFAES provides research and related educational programs to clientele on a nondiscriminatory basis. For more information, visit cfaes.osu.edu/nondiscrimination. For an accessible format of this publication, visit cfaes.osu.edu/accessibility
This article was previously published in The Daily Record.