Summer is a great time to enjoy outdoor activities, but the heat and humidity can make it difficult to get a good night’s sleep. When temperatures rise, it’s essential to find ways to stay cool and comfortable to sleep better.

Here are ten tips to help you get a good night’s rest, so you wake up feeling refreshed and energized.

1. Keep Your Room Cool

If you want to get a good night’s sleep on hot summer nights, make sure your bedroom is adequately cooled. A room temperature between 60 to 67 degrees Fahrenheit creates an ideal sleep environment.

Turn on your air conditioner or use a fan to create a breeze. If you don’t have AC or a fan, you can try opening a window or using a portable fan to circulate air.

2. Invest in Cooling Sheets

Your bedding can make a big difference in how cool and comfortable you feel during the night. Cotton sheets are breathable, absorbent and suitable for summer.

However, if you want to take it up a notch, consider investing in cooling sheets that wick away sweat and body heat. There are several types of cooling sheets available on the market, including those made with bamboo fibers, moisture-wicking materials, or gel-infused fibers.

3. Take a Shower Before Bed

A refreshing shower or bath can help regulate your body temperature and make it easier for you to fall asleep and stay asleep. Use lukewarm water to cool your body down and keep the temperature in your bedroom low.

Don’t use hot water, as this can heat up your body’s core temperature and make it more challenging to sleep.

4. Avoid Heavy Meals and Alcohol Before Bedtime

Heavy meals, especially those high in fat, can cause indigestion, heartburn, and discomfort. Drinking alcohol can also make it more challenging to get a good night’s sleep.

Try to avoid these types of foods and drinks before bedtime, particularly in the summer. If you need something to eat before bed, try healthy snacks like fruit, yogurt, or nuts.

5. Limit Screen Time Before Bed

The blue light emitted by electronic devices such as smartphones, laptops, and television screens can interfere with your sleep. Limit your screen time before bed, ideally for at least an hour, to allow your mind to relax and prepare for sleep.

If you must use electronic devices before bed, use blue light-blocking glasses or enable night mode settings to reduce the screen’s blue light output.

6. Get the Right Sleepwear

What you wear to bed can impact your sleep quality. Choose lightweight, breathable sleepwear made from natural materials like cotton or bamboo, rather than synthetic materials that trap heat.

Loose-fitting pajamas or nightgowns can help prevent nighttime sweating and allow air to circulate around your body.

7. Use Blackout Curtains or Shades

The sun’s rays can quickly heat up a room, making it harder to sleep during the summer months. Installing blackout curtains or shades can help block sunlight and reduce heat from entering your bedroom.

These curtains can also help reduce noise levels, which can be especially beneficial if you live in a noisy area.

8. Stay Hydrated

Staying hydrated is essential for optimal physical and mental functions. Drink plenty of water throughout the day to keep your body hydrated.

Avoid caffeinated drinks like coffee and tea, particularly in the afternoon and evening, as they can interfere with your sleep.

9. Adjust Your Sleep Schedule

During the summer, the days are longer, and the nights are shorter. Adjust your sleep schedule accordingly so that you’re getting at least 7-8 hours of sleep per night.

Try to maintain a consistent sleep schedule, going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and improves your sleep quality.

10. Reduce Stress Levels

Stress levels can affect your sleep quality and make it harder to get a good night’s rest. Try to reduce your stress levels by practicing relaxation techniques like deep breathing, meditation, or yoga.

Also, try to avoid work-related activities or stressful situations before bed to help calm your mind and get better sleep.