Summer is a time when we want to be outside all day and night, soaking up the sun and enjoying the warm weather. However, it can be hard to get a good night’s sleep when the temperatures are high and there’s humidity in the air.

If you’re struggling to sleep this summer, these five tips can help you get a good night’s rest:.

1. Keep the room cool

One of the most important things you can do to sleep better in the summer is to keep your bedroom cool. This means running the air conditioning, using a fan, or keeping the windows open at night to let in a breeze.

The ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit, so make sure your bedroom is set to this temperature.

2. Use cooling bedding

The right bedding can also make a big difference in how well you sleep in the summer.

Look for sheets and pillowcases made from breathable materials like cotton or linen, and consider using a cooling pillow or mattress pad to wick away sweat and keep you comfortable throughout the night.

3. Limit screen time before bed

The blue light emitted by smartphones, tablets, and laptops can interfere with your body’s natural sleep patterns, making it harder to fall asleep and stay asleep.

Try to limit your screen time at least an hour before bed, and consider using a blue light filter on your devices to reduce the amount of blue light they emit.

4. Stay hydrated

When it’s hot outside, it’s important to stay hydrated throughout the day. This can also help you sleep better at night, as dehydration can lead to cramps and discomfort that can keep you up.

Make sure you’re drinking plenty of water and other hydrating fluids throughout the day, and consider keeping a glass of water on your nightstand in case you wake up feeling thirsty.

5. Establish a bedtime routine

Establishing a bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. This can include activities like taking a warm bath, reading a book, or practicing meditation or deep breathing exercises.

Stick to your routine as much as possible, even on weekends, to help regulate your body’s natural rhythms and promote better sleep.