Summertime is the season for long, leisurely days by the pool, exciting family vacations, and plenty of rest and relaxation. But it can also be the hardest time of year to get a good night’s sleep, especially if you have sleep apnea. Here are a few common reasons patients struggle to get the rest they need during the warmer months, and a few changes you can make to help fall asleep faster in the hottest season.
Adjust the Temperature
While it’s likely you already have the AC pumping ‘round the clock, if you still can’t fall asleep, it may not be set low enough. Experts recommend that you keep your bedroom temperature between 60 and 67 degrees at night and position your ceiling fan, so it points downwards. Furthermore, have it run counterclockwise in the summer and clockwise in the winter.
Treat Your Allergies
Seasonal allergies can be worse during the spring and summer months, when many plants are in full bloom. If you find yourself sniffling, sneezing, or rubbing your eyes more frequently in the summer, don’t just brush off minor symptoms. Speak to your primary care doctor or allergist about taking a daily OTC allergy medication that can help eliminate or lessen your symptoms so you can get to sleep and be sure to leave windows closed in your bedroom at night to prevent pollen from bothering you while you’re in bed.
Black it Out
During the summer, the sun sets much later in the day, making it hard for some people to stick to their regular sleep schedule. To make this easier, consider getting blackout curtains or a blackout window cover to help keep the sun’s rays from preventing your rest. In addition to being able to head to bed earlier, they can also let you sleep later in the morning, since they will block the sunrise, too!
Late Meals
Another side-effect of the summer sun is that in addition to bedtime being late, things like meals are also pushed out further, too. This may also mean that you could feel fuller, later, which can make it harder to get comfortable enough to fall asleep right away. Scientifically speaking, eating increases your body’s metabolic rate, causing a spike in your temperature, which can in turn make it harder to fall asleep. Thus, do your best to stick to your typical meal schedule despite the extended days.
Travel Tribulations
Finally, while those summer vacations are certainly good for the soul, they aren’t always the best thing for your sleep schedule. Time zone changes, long drives, and overnight flights can all take their toll on your body, leaving you feeling exhausted during the day and making it very difficult to get back on track when you return home. Thus, if you plan on traveling this summer, make sure to try to stick to your regular sleep routine, or carve out a day or two to rest once you return and before you must head back to work or school.
More Tips for Better Sleep
In addition to the above, be sure to stay on track with your sleep apnea treatment. Whether you have been prescribed oral appliance therapy, CPAP or a combination of both, adhering to treatment in an otherwise chaotic time can help give you the best odds for a good rest and keep you safe while you’re sleeping.
About Our Practice
At Star Sleep & Wellness in Dallas, we want you to get a restful night’s sleep, no matter the season. If you are struggling to get the rest you deserve due to sleep apnea, you don’t need to toss and turn any longer. Request a consultation with our team for sleep apnea treatment to get the safe, sound rest your body needs!