To many, summertime is synonymous with spending their days having fun in the sun. All the extra heat and sunshine give you plenty of opportunities to enjoy the outdoors or make plans with family and friends. Unfortunately, the warmer weather can also detrimentally impact the quality of your nightly slumber, especially if you have sleep apnea.
You don’t want your persistent exhaustion to interfere with your summer plans! Continue reading to learn why reasons you might be feeling tired when you wake up in the morning and 3 ways you can get a good night’s rest.
Tip #1: Check the Temperature
Were you aware that, according to scientific studies, higher temperatures are proven to interrupt your nightly patterns? It’s estimated that people sleep an average of 14 minutes less if the temperature is 86 degrees Fahrenheit or more. Over the course of a year, less than optimal nighttime temperatures could cost you 50 to 58 hours of sleep.
Summer heat is soaring higher than ever, so you may want to position your bed near the fan or air conditioner to keep your core body temperature cool as you drift off. This can help you sleep more soundly.
Tip #2: Close the Curtains
There are more daylight hours than usual this time of year, which can also impact your circadian rhythm. All the added ultraviolet rays you soak up during the day suppress your body’s production of melatonin, which is a hormone that helps you know when it’s time to sleep. The longer you’re exposed to the sun, the more time your body believes it should stay awake.
If you’ve been restless at night, this could be the cause. Although it’s healthy to spend time outside, why not bring a hat or an umbrella for some shade? You can also set a timer to limit how much time you spend in nature. If you tend to prefer enjoying your air conditioning at home, try installing blackout curtains so you can start to unwind earlier in the day.
Tip #3: Stick to Your Routine
It’s common to make vacation plans or travel during the dog days of summer, which can interrupt your usual sleep habits. The best way to help your body get the rest it needs is to make a routine and stick to it regardless of where you are. Falling asleep and waking up at the same time every day can help regulate your internal clock and improve the depth and quality of your sleep at night.
Try to keep up with anything you regularly do at home before bed, even if you’re in an unfamiliar setting. If you usually light a candle and read or listen to soothing music, following the same structure when you’re out of town can help you feel more comfortable.
If you make these adjustments and still have challenges getting quality sleep, it may be time to contact your dentist for other sleep apnea solutions.
About the Practice
At True North Dental Group, three skilled dentists are committed to helping you improve your life by enhancing your oral health. They work together to offer a full array of services to meet all your needs under one roof, so you don’t have to seek outside providers. Then, they provide compassionate, thoughtful care in a state-of-the-art environment, so you know you’re in good hands. If you’re concerned about sleep apnea and need help, you can request an appointment on the website or by calling (518) 563-7620.