Tossing and turning to the hum of the fan is a common summer bedtime experience.
The days are longer, the sun is brighter and the heat can make it harder to fall asleep. For many, especially kids who are out of school, summer can disrupt sleep patterns.
Dr. Chafen Hart, a pediatric sleep specialist at National Jewish Health in Denver, has some advice for those struggling to catch some z’s.
As Hart explains, there are two pathways your brain employs to sleep. There’s homeostatic sleep drive, which is essentially how tired your brain is, and then there’s your circadian rhythm, which times your sleep and tells you when to fall asleep and when to wake up, she said. Supporting both pathways helps give you the best sleep.
Using the acronym “SLEEP,” Hart has several tips for getting better rest amid summer restlessness. To start, “S” is for set an alarm that alerts you it’s time to wind down. This can help establish a more consistent nighttime routine, and gives you some time to prep for sleep, Hart said.
The “L” is for lighting — as your body winds down, so should the lights. This is important to provide a signal for your circadian rhythm, or your body’s internal clock, that it’s time to sleep.
“When it’s light for so many long hours, it’s important to dim the lights in the house to create a sort of cozier space,” she said.
As for the “E’s,” exercising in the morning can help your body’s clock adjust through the day to bedtime. Ending screen time is important, too, Hart said, especially active screen time like playing video games or swiping on apps.
Hart also said to avoid eating in that hour before bedtime.
“Your circadian rhythm cells exist in all parts of the body, including the gut, and so if you’re eating really close to bedtime, it can signal to your brain you’re actually trying to stay awake later,” she said.
The “P” is for planning the day ahead. Not knowing about the day ahead can create some anxiety around sleep, so planning can help provide more comfort ahead of bedtime, Hart said. This is particularly important for kids who are out of school since routine and consistency are key to good sleep.
Hart also provided some additional tips on how to support both your homeostatic sleep drive and circadian rhythm.
For the former, it’s important to be active during the day and avoid excessively long naps. It also helps to avoid caffeine in the afternoon and evening. As for your circadian rhythm, try to wake up around the same time each day.
We also face different challenges with sleep as we age. For example, children need more sleep as they grow. They also have fewer things in their environment that help cue their circadian rhythm, Hart said, as opposed to adults who have likely been on a set routine for a while. Seniors, who can also have more sleep needs, can often struggle with insomnia and lighter sleep.
“I think people underestimate how much their circadian rhythm is impacted by daytime activity, and tend to think it’s all about when they can’t fall asleep at night,” she said. “So, not spending hours and hours in bed where they’re not sleeping and being active during the day, those are the two main principles that kind of time sleep for everyone and prevent insomnia.”