Want to Sleep Better in Summer? Here’s What Calgary Homeowners Should Know

Summer in Calgary brings warmth, longer days, and a host of outdoor activities. Yet, the rising temperatures can lead to sleepless nights for homeowners. To combat this, it’s essential to discover effective methods to enhance your sleep during the hot summer months. In this post, we will share practical tips, cooling strategies, and expert insights that can help you achieve better sleep this summer.

The Summer Sleep Challenge

As summer temperatures rise, they can severely affect your body’s ability to get restorative sleep. Ideal sleep occurs in a cool, dark, and quiet environment. Unfortunately, summer heat can disrupt this balance, often leading to discomfort and excess sweating.

Research has shown that a noticeable drop in temperature can improve sleep quality. A study revealed that keeping the bedroom temperature between 15°C and 19°C (60°F to 67°F) can lead to a 30% increase in deep sleep duration. As Calgary homeowners, it’s crucial to create a favorable atmosphere for sleep during these hot months.

Optimize Your Bedroom Environment

Temperature Control

To improve your sleep this summer, first focus on regulating your bedroom temperature. Here are practical approaches to managing heat effectively:

• Invest in Air Conditioning or Fans: If you lack central air conditioning, consider portable air conditioning units or fans that move the air around to keep it cool.

  
  

• Use Cooling Bedding: Select breathable bedding materials like cotton, bamboo, or linen that wick moisture away from your body. A study indicated that switching from polyester to cotton sheets can reduce sleep disturbances by 20%.

  
  

• Close Your Curtains: Keep your curtains or blinds closed during the day, especially if you have west-facing windows. This simple step can reduce indoor temperatures by up to 15%.

  
  

Light filtering curtains help keep summer heat at bay.

Create a Dark Environment

Light exposure can disrupt your sleep-wake cycle. Here’s how to maintain a dark room:

• Blackout Curtains: Install high-quality blackout curtains to prevent outside lights from entering, ensuring a pitch-black sleeping environment.

  
  

• Remove Electronics: Devices like phones and tablets emit blue light, which can delay melatonin production. Make an effort to keep screens away from the bedroom, or enable night mode to reduce blue light emissions.

  
  

Hydrate Wisely

Staying hydrated is vital during summer, but be smart about your fluid intake before bed:

• Limit Heavy Fluids Before Bed: While hydration is important, avoid consuming large amounts of water close to bedtime to reduce nightly bathroom trips.

  
  

• Opt for Cooling Foods: Incorporate hydration-rich foods like cucumbers, watermelon, and strawberries into your diet. These fruits not only keep you hydrated, they also support your body’s cooling process and are low-calorie options.

  
  

Establish a Sleep Routine

Creating a regular sleep routine is key to enhancing sleep quality this summer:

• Set a Sleep Schedule: Aim for 7 to 9 hours of sleep by consistently going to bed and waking up at the same time every day, even on weekends. Consistency can regulate your body’s internal clock, leading to better sleep quality.

  
  

• Wind Down Before Sleep: Develop a soothing pre-sleep routine that might include reading a book, gentle meditation, or light stretching. These calming activities signal your body that it is time to relax.

  
  

Manage Humidity Levels

Summer weather in Calgary can bring unexpected humidity, making sleep uncomfortable. Here are some effective solutions:

• Use a Dehumidifier: If humidity is an issue in your home, a dehumidifier can help extract moisture from the air, making your bedroom feel cooler and more comfortable.

  
  

• Dry Clothes Properly: If you dry clothes indoors, maintain good air circulation to prevent increasing humidity in your sleeping space.

  
  

Pick the Right Sleepwear

Your choice of sleepwear can significantly affect your comfort level while sleeping in hot weather:

• Opt for Lightweight Fabrics: Choose breathable fabrics such as cotton or moisture-wicking materials that keep you cooler during warm nights.

  
  

• Choose Loose-Fitting Pajamas: Loose sleepwear allows for better air circulation, which can help you avoid feeling overheated while you sleep.

  
  

Lightweight cotton sheets and pajama sets for summer comfort.

Embrace Nature for Better Sleep

Integrating elements of nature into your sleeping area can foster better sleep quality.

• Use Plants Wisely: Houseplants like lavender and snake plants can improve air quality and help you relax. Choose plants that thrive indoors and can withstand your home’s conditions.

  
  

• Open Windows Strategically: In the cooler evening hours, open your windows to let in refreshing air. This natural ventilation can help cool down your sleeping space.

  
  

Consider White Noise

As summer nights can bring increased outdoor noise, including traffic or chirping insects, white noise might be a helpful solution:

• Use a White Noise Machine: These machines create soothing background noise that can mask distracting sounds from outside, helping you fall asleep more easily.

  
  

• Apps and Sounds: Many smartphone apps produce calming sounds like ocean waves or gentle rain, making it easy to create a peaceful auditory environment wherever you sleep.

  
  

Explore Sleep Aids Carefully

If sleep struggles persist, consider some natural aids, but consult with a healthcare professional for guidance first:

• Herbal Teas: Chamomile or valerian root tea can promote relaxation and prepare your body for sleep. However, monitor your overall fluid intake to avoid disruptions during the night.

  
  

• Essential Oils: Use calming essential oils, such as lavender or bergamot, to create a relaxing atmosphere. An oil diffuser can help distribute these scents throughout your bedroom.

  
  

Stay Active During the Day

Staying active not only benefits your overall health but also promotes better sleep:

• Exercise Regularly: Aim for at least 30 minutes of exercise most days. Activities like walking, biking, or yoga can improve sleep quality. Make sure to complete your workouts a few hours before bedtime.

  
  

• Outdoor Activities: Take advantage of Calgary's stunning landscapes. Whether hiking or biking, outdoor activities provide exercise and exposure to sunlight, which helps regulate your sleep-wake cycle.

  
  

Key Takeaways

Sleeping better during Calgary's summer months involves a blend of environmental adjustments, lifestyle changes, and thoughtful practices. By optimizing room temperature, addressing humidity, sticking to a consistent sleep schedule, and incorporating relaxation techniques, you can significantly enhance your sleep quality.

Are you ready to tackle those hot nights? Well-rested nights will allow you to enjoy everything summer brings—from morning hikes in Calgary’s beautiful parks to lively evening barbecues with friends. With these straightforward tips, restful nights are within reach!

We invite you to share your own summer sleep tips or experiences in the comments below. We’d love to hear how you keep your nights restful!