Sleeping well during a hot summer night can be a real challenge. When the temperature and the humidity rise many people find themselves battling night sweats, hot flashes and a significant disruption of their sleep. A drop in body temperature at bedtime is one of the initial body changes that occurs to begin the process of sleeping. Consistent poor sleep due to higher body temperature can create mood disturbances, weaken your immune system and increase the risk for hypertension and diabetes. Here are some tips to help you get a good night’s sleep in the summer heat.

Keep the bedroom cool. The optimum temperature for most people is 60-67 degrees Fahrenheit. Use black out curtains. Sunlight can heat up the bedroom during the day making it harder to cool at night. Choose the right bedding. Synthetic materials like polyester can trap heat causing an increase in body temperature.

Stay hydrated. If we have lost moisture during the day we will be less hydrated at night. Limit light exposure before bedtime. Light exposure suppresses melatonin which regulates sleep. Keep smartphones and tablets out of the bedroom before bedtime. Lastly, consider a cool shower before bed or use relaxation techniques just before bedtime.

Not all of these work for everyone and not all are needed. See which ones may apply to you and try some corrective actions. Summer is a great time to be outside and enjoy the weather, but it is also a great time to have a good night’s sleep.