Ask Sofia: I need help falling to sleep on summer nights
As we enjoy some of the longest days and shortest nights of the year, you and your family might also be struggling through some shorter-than-normal and shorter-than-needed nights of sleep. The Centers for Disease Control recommends that preschool age children receive 11-12 hours of sleep, while school-age children get at least 10, with 9-10 hours for teens and 7-8 hours for adults. An early and regular bedtime might be easy when November rolls around, but bright rooms and warm evenings can make it a real challenge during summer months.
If you are struggling to get your kids or yourself to sleep this month, the following tips can help set you on a course to better zzz’s:
- Stick to your schedule (as much as possible). Granted, there are temptations lurking nightly in the form of outdoor concerts, neighborhood get-togethers, soccer matches and post-dinner trips to the pool or lake. However, the more consistent the bedtime, the better. A regular schedule helps your body understand that it is time to wind down. Enjoy some quiet time – perhaps a bath and reading – and maintain a regular routine leading up to lights out – that goes for everyone in the family.
- Set the stage. Any amount of light encourages wakefulness. If your blinds let too much light in, consider darkening shades to create a better sleep environment. Keep your bedroom and your kids’ bedrooms at a comfortable temperature and free of distractions. Earplugs or a white noise machine or app can help dim any outdoor voices or noises.
- Stay cool. No matter what your age, no one sleeps well when they are hot. If your house is warm, consider a pre-bedtime bath or shower for you or your kids; you can also freeze washcloths to use on your neck.
- Avoid allergens. Allergies are at their peak this time of year and can disrupt sleep and comfort. If you or other family members struggle with seasonal allergies, use an air purifier and try to keep the windows closed. Shower before bed and wear clean pajamas to reduce sneezes and wheezes.
- Turn off the technology. The sleep hormone melatonin is disrupted by the light emitted from our smartphones, tablets, TVs and laptops. Make sure all technology is turned off and put away at least 30 minutes prior to bedtime.
“Summer is such a special and amazing time in Minnesota and it can be hard to turn in and turn off the lights. However, sleep is essential to good health, so do your best to get at least seven hours, even during these busy and bright summer days,” said Dr. Amy Hammers.
