SUMMER SLEEP STRUGGLES: OUR TIPS FOR A RESTFUL NIGHT

Summer brings long days filled with sunshine, warmth, and the joy of spending time outdoors. While this uplifting season is often associated with fun and relaxation, it can also pose unique challenges to our sleep patterns.

As the days grow longer and temperatures rise, many people find it difficult to get the restful sleep they need. At The Herbtender, we understand the importance of good sleep for overall health and well-being, and are here to help you navigate through those summer sleep struggles.

WHY IS GOOD SLEEP SO IMPORTANT FOR OUR HEALTH AND WELL-BEING?

Getting an uninterrupted night of slumber under your belt is essential to enjoying life as the best version of yourself. Not only does it play a critical role in physical health by supporting the immune system, facilitating tissue repair, and regulating hormones. Additionally, it's vital for mental health, contributing to emotional stability, cognitive function, and stress management.

Poor sleep can lead to a range of health issues, including weakened immunity, increased stress levels, and a heightened risk of chronic conditions such as heart disease and diabetes. Therefore, quality sleep is crucial for staying healthy and thriving.

Let's look at those sleep challenges we face in the summer months, and what we can do to remedy them.

COMMON SUMMER SLEEP STRUGGLES

EXTRA LIGHT AND LONGER DAYS

Extended daylight hours are a welcome addition for making the most of our time, but unfortunately are one of the most significant factors contributing to summer sleep difficulties.

The body's natural sleep-wake cycle, or circadian rhythm, is heavily influenced by light exposure. Longer days mean more sunlight in the evening, which can delay the production of melatonin, the hormone responsible for making us feel sleepy. This disruption can make it harder to fall asleep at a reasonable hour.

THINGS ARE HEATING UP!

High temperatures can be another major obstacle to a good night's sleep during the summer. The ideal sleep environment is cool and comfortable, typically around 15-19°C (60-67°F). When the temperature rises, it can be challenging to maintain this optimal range, leading to restless nights and frequent awakenings.

BUSIER ROUTINES AND SOCIAL LIFE

Summer often brings a surge in social activities and changes in routine. Whether it's attending more late-night gatherings, enjoying more outdoor adventures, or simply staying up later to make the most of the daylight, these shifts can interfere with regular sleep patterns and make it difficult to stick to a consistent bedtime.

WE'RE ALL GOING ON A SUMMER HOLIDAY!

Travel and holidays are well-deserved and synonymous with summer - but they can wreak havoc on your sleep schedule. Changes in time zones, unfamiliar sleeping environments, and irregular schedules can all contribute to disrupted sleep.

OUR 5 TIPS FOR BETTER SUMMER SLEEP

Despite these challenges, there are several ways you can improve your sleep quality during the summer months. Here are our top team tips to help... One simple yet effective way to relax before bed is to take a barefoot walk around your garden. This practice, known as grounding or earthing, involves connecting directly with the earth's surface. Grounding has been shown to reduce stress, calm the mind, and promote better sleep by balancing the body's electrical charge.

If you don't have access to an outdoor space before bed, there are still ways you can get the benefits of grounding indoors. Walking around your home in bare feet, taking a bath and connecting to your senses with aromatic scents, and practicing grounding yoga poses, such as Child's Pose and Downward-Facing Dog, will all help.

You can also consider investing in a grounding mat, chair seat, or body band, which can all help improve sleep.

To combat the heat, focus on creating a cool sleep environment. Use fans or air conditioning to maintain a comfortable room temperature. Lightweight, breathable bedding and moisture-wicking sheets can also help keep you cool. Consider using a cooling pillow or mattress pad to further enhance comfort.

Maintaining a regular sleep routine is crucial, even with a busy summer schedule. Try to go to bed and wake up at the same time every day, including weekends. Consistency reinforces your circadian rhythm and can improve overall sleep quality.

 

Reducing light exposure in the evening can help signal to your body that it's time to wind down. Use blackout curtains to block out lingering sunlight, or wear a sleep mask if complete darkness isn't possible. Additionally, limit the use of electronic devices at least one hour before bed, as the blue light emitted by screens can interfere with melatonin production.

Incorporating mindfulness and relaxation techniques into your evening routine can significantly enhance sleep quality. Practices such as meditation, deep breathing exercises, or gentle yoga can help calm the mind and prepare the body for sleep. These techniques reduce stress and anxiety, making it easier to fall and stay asleep.

HOW CAN HERBAL AND NATURAL REMEDIES HELP YOU?

Herbs and mushrooms have been used for centuries to promote relaxation and improve sleep quality. In addition to the above lifestyle adjustments, we'd wholly suggest incorporating herbal and natural remedies to further support your sleep.

Our The Herbtender Doze & Dream blend combines several powerful herbs and mushrooms known for their sleep-enhancing properties, helping you to drift off and wake up feeling refreshed.

Let's take a look inside our sleep mix, blended to promote a well-rested body and mind:

 

Passionflower

A beautifully gentle sleepy herb that calms the nervous system and any mental restlessness, helping with sleep duration and ensuring a long night's rest.

 

Reishi Mushroom

A gentle adaptogen, ideal for helping you wind down and prepare for sleep. Amongst other things, Reishi works on the nervous system and is known to be beneficial with 'deficient insomnia' - when someone can't sleep because of overall depletion.

Buy our award-winning The Herbtender Doze & Dream sleep mix here.

DON'T GIVE UP ON YOUR DREAMS…

Summer sleep struggles can be frustrating, but by incorporating the right strategies and natural remedies, you can improve your sleep quality and enjoy the summer season to its fullest.

At The Herbtender, we are committed to helping you achieve better sleep through natural, accessible solutions. Try our tips and our natural supplement, Doze & Dream, to find what works best for you, and enjoy a summer of restful, rejuvenating sleep.

Got any summer sleep tips for us? Leave a comment below with your suggestions and we'll be sure to give them a try!

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