The Ultimate Guide to Quality Summer Sleep

Why is it difficult to sleep in the hot, dry Australian summer?

Summer in Australia can be brutal, with scorching temperatures and dry air that can make it challenging to get a good night's sleep. The heat and humidity can cause discomfort, leading to restlessness and difficulty falling asleep. Additionally, the body's natural sleep-wake cycle, known as the circadian rhythm, can be disrupted due to longer daylight hours.

When the body is exposed to heat, it tries to cool down by increasing blood flow to the skin's surface, causing sweating. This can make it uncomfortable to sleep, as the body is working hard to regulate its temperature. The dry air can also lead to dehydration, which can further disrupt sleep patterns.

How to fall asleep quickly in the summer?

1. Keep your bedroom cool: Use an air conditioner or a fan to create a comfortable sleeping environment. Set the temperature between 18-22 degrees Celsius for optimal sleep.

2. Use breathable bedding: Opt for lightweight, breathable fabrics such as bamboo, cotton or linen for your sheets and pillowcases. These materials allow air to circulate and prevent overheating.

3. Take a cool shower before bed: Lowering your body temperature before sleep can help you fall asleep faster. A quick, refreshing shower can cool you down and signal to your body that it's time to rest.

4. Limit caffeine and alcohol intake: Both caffeine and alcohol can interfere with your sleep patterns. Avoid consuming these substances close to bedtime, as they can disrupt your ability to fall asleep and stay asleep.

5. Create a relaxing bedtime routine: Establish a consistent routine before bed to signal to your body that it's time to wind down. This can include activities such as reading a book, practising relaxation techniques, or listening to calming music. We recommend using a meditation app for a few minutes to wind down, such as headspace, healthyminds or smiling mind.

Here are some great bed sheet options for summer:

How to stay asleep despite the hot, dry summer?

1. Use a breathable mattress and pillows: Invest in a mattress and pillows that promote airflow and ventilation. Look for materials such as latex or memory foam with cooling properties.

2. Keep your bedroom dark: Use blackout curtains or blinds to block out sunlight and create a dark sleeping environment. This can help regulate your body's production of melatonin, a hormone that promotes sleep.

3. Stay hydrated: Drink plenty of water throughout the day to prevent dehydration. Keep a glass of water by your bedside to stay hydrated during the night.

4. Use a fan or air circulation: Position a fan near your bed to create a gentle breeze and improve air circulation. This can help alleviate the feeling of stuffiness and keep you cool throughout the night.

5. Consider using a sleep mask: If you're sensitive to light, wearing a sleep mask can block out any remaining light and promote deeper, uninterrupted sleep.

6. Consider using alternatives to traditional bedding. Instead of a quilt + quilt cover setup, opt for a lightweight coverlet or blanket made from natural fibres.

 Here are some great coverlets & blanket options for your top of bed in summer:

Getting quality sleep during the hot, dry Australian summer may seem challenging, but with the right strategies, it's possible to improve your sleep. By creating a cool and comfortable sleeping environment, practicing good sleep hygiene, and staying hydrated, you can ensure a restful night's sleep even in the midst of summer.

Remember, everyone's sleep needs are different, so it's essential to listen to your body and adjust your sleep routine accordingly. With these tips, you'll be well on your way to enjoying quality summer sleep and waking up refreshed and rejuvenated each morning.