Summer is a time for longer days, outdoor activities and enjoying the warmer weather. However, as the temperatures rise, it can become increasingly difficult to get a good night’s sleep.

Overheating, dehydration and discomfort can all negatively affect the quality of your rest.

Fortunately, there are several expert tips for beating the heat and sleeping soundly during the summer months. Whether you’re struggling with insomnia or simply looking for ways to stay cool at night, the following strategies can help:.

Dress for the Weather

One of the easiest ways to stay cool at night is to dress appropriately for the weather. Opt for lightweight, breathable fabrics such as cotton or linen that allow air to circulate. Avoid thick, heavy materials that trap heat and sweat.

Consider sleeping in loose-fitting pajamas or even going without clothes altogether.

Invest in Cooling Bedding

Another way to stay cool while sleeping is to invest in cooling bedding. Look for sheets, pillowcases and comforters made from moisture-wicking materials that help regulate body temperature.

Some bedding even contains special gel or cooling technology designed to keep you comfortable throughout the night.

Block Out the Light

Exposure to light can interfere with your body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Use blackout curtains or shades to block out any external sources of light.

If you prefer a bit of light in your room, consider using a dimmer lamp or night-light instead.

Drink Plenty of Water

Dehydration can cause a host of problems, including difficulty sleeping. Drink plenty of water throughout the day to stay hydrated and cool. Avoid alcohol and caffeine, which can both dehydrate the body.

If you find yourself waking up thirsty, consider keeping a glass of water by your bed to sip on as needed.

Take a Cool Shower or Bath

A cool shower or bath before bed can help lower your body temperature, making it easier to fall asleep and stay asleep. Use lukewarm water rather than hot water, which can cause your body to retain heat.

Consider adding a few drops of essential oils such as lavender or peppermint, which are known for their calming properties.

Use a Fan or Air Conditioner

A fan or air conditioner can help circulate air and create a cooling breeze. Place your fan in front of an open window to draw in cooler air from outside.

If you opt for an air conditioner, keep it on a low setting to conserve energy and prevent overcooling.

Avoid Heavy Meals and Exercise Before Bed

Heavy meals and exercise before bed can both raise body temperature, making it harder to fall asleep. Avoid eating heavy or spicy foods at least two hours before bedtime. Similarly, try to finish your workout several hours before you plan to sleep.

Create a Relaxing Sleep Environment

A relaxing sleep environment can help promote restful sleep. Consider using soothing colors, soft lighting and comfortable bedding. Use a white noise machine or nature sounds to block out any external distractions.

You may also want to try aromatherapy with calming scents such as lavender or chamomile.

Avoid Staring at Screens Before Bed

The blue light emitted by screens such as phones, laptops and televisions can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep. Avoid staring at screens for at least an hour before bedtime.

Consider reading a book or practicing relaxation techniques such as meditation instead.

Stay Consistent with Your Sleep Schedule

A consistent sleep schedule can help regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up at the same time each day. Try to go to bed and wake up at the same time each day, even on weekends.

This can help you feel more rested and energized throughout the week.

By following these expert tips, you can beat the heat and sleep soundly all summer long. Whether you’re dealing with insomnia or simply looking for ways to stay cool and comfortable at night, these strategies can help you get the rest you need.