Summer is almost here with sun up earlier in the morning and setting later at night. This means our bodies produce less melatonin (this is the hormone produced by the body to make us sleepy when it gets dark). In turn, we get less sleep - but actually, we need the same amount of sleep as we would any other time of year.
Circadian rhythms are innate, biological clocks that govern many functions in our body, including the release of certain hormones and the timing of when we wake up and when we get sleepy. If you are a good sleeper, your circadian rhythm kicks in and alerts the core body temperature to slightly drop. As the night continues, your core temperature will drop slightly again until approximately two hours before routine morning awakening.
While the longer days can mean more play and generally lift people’s spirits, it can bring issues that wreak havoc with your sleep. Light affects our hormones, in particular, our melatonin production. When the sun goes down and it gets darker, our melatonin level rises, we feel tired, and it’s the signal for the brain – it’s time to sleep! So as the day lengthens, our circadian rhythm is delayed. Creating a healthy sleeping ritual during this time is very important.
Here are some things to consider to create your ultimate summer sleep ritual:
- If you are waking early because it is lighter earlier, consider installing blockout curtains or blinds or a sleep mask. Going to bed earlier also makes sure you are still getting adequate sleep each night.
- In summer we naturally feel more active. Why not embrace the extra daylight hours and incorporate a new summer exercise routine. Yoga in the morning sunshine anyone? Or an early morning or evening walk? It is a great idea to vary our exercise depending on the season and really tune into the natural seasonal rhythms. Our bodies and minds respond well to the changes!
- Needing a little support for sleep? Why not try our best-selling Deep Sleep Drops. These sleep drops are a liquid herbal extract that is taken orally, under the tongue. Formulated to aid uninterrupted sleep and to support optimal sleep patterns and are entirely plant-based and vegan.
- Cut down on screen time – the second major disruptor to good sleep is our devices. Not only does they create light that can stop us from feeling sleepy, but it emits a particular blue wavelength of light which is the most stimulating part of sunlight to our brain for melatonin regulation. Spend less time this summer on your devices and reconnect with nature. Make a rule to not pick up a device after dinner and join your local library and start reading instead!
- Increase Melatonin. If you are still struggling to fall asleep and stay sleep in the brighter months, why not try our Deep Sleep Pillules? Support your best deep sleep naturally with these expertly formulated pillules containing a combination of sleep inducing Homeopathic herbal extracts as well as Melatonin.
Consider these factors when you're building your dream summer sleep ritual, and enjoy a blissful summer with all the benefits of a well rested body and mind.