If summer rhymes with vacations, sun and rest, it is sometimes difficult to find restful sleep. Between the heat, the copious barbecues and the festive evenings, our body can quickly feel stressed, which impacts the quality of our nights.
Do you finally want to sleep well during the summer season? Here are our best tips for having a truly restful sleep in summer!
Why is my sleep not restful?
Like every year, we look forward to summer. Beautiful days, holidays with friends or family, outdoor activities, are all pleasures that make us appreciate this period.
However, summer also brings its share of challenges, especially when it comes to sleep. Excessive heat, long days that shift our bedtimes, and multiple social demands can disrupt our circadian rhythm.
According to a recent survey conducted by Ipsos , half of French people admit to having difficulty sleeping, while 80% complain of being frequently woken up during the night . When we are stressed, when we consume stimulants such as caffeine or alcohol, or during periods of heatwave, we can have non-restorative sleep.
How to get restful sleep?
The key to restful sleep is essentially establishing healthy habits in your daily life . And above all, rigorously applying them! Here are some tips for getting restful sleep this summer.
Sleep at regular times
Did you know? Our nights are made up of sleep cycles of 60 to 120 minutes . If you ignore the first signs of fatigue such as yawning or drowsiness, you risk disrupting your night and having to wait for the next cycle. Our biological clock, or circadian rhythm, needs regularity.
If you tend to alternate between going to bed late during the week and sleeping in on the weekends, all the conditions are already in place to disrupt it! Our advice: listen to your body and respect your natural rhythm, whether you are a night owl or an early riser.
Make sure your room has a good temperature
There's nothing better than a cool room to help you drift off to sleep in the summer! The ideal temperature for sleeping is between 16 and 18 degrees Celsius, but we admit it can be difficult to maintain this coolness during the summer season.
Before going to bed, take the time to air your room well to lower the temperature. Remember to keep the shutters closed during the day to avoid excess heat.
Bonus tip: place a damp cloth in front of the open window to freshen the air naturally!
Avoid stimulants and heavy meals before going to sleep
Stimulants like caffeine and alcohol can disrupt your sleep by delaying the onset of sleep and fragmenting sleep. Try to limit their consumption as much as possible, especially late in the day.
Similarly, avoid heavy, fatty meals in the evening. They can cause indigestion and disrupt your sleep. An evening of aperitifs and grilling before bed is a sure way to count sheep... and have a restless night!
Opt for relaxing evening activities
Focus on calm, relaxing activities before bed. Read a good book or listen to soft music. Avoid stimulating activities like intense exercise, and turn off screens to help your body prepare for sleep.
Before going to bed, don't hesitate to take a warm shower to lower your body temperature. Our grandmothers already did it! Avoid hot showers at all costs, which could keep you awake longer than expected.
Stay hydrated
In summer, water, water and more water! Make sure you drink enough throughout the day, especially during hot weather. However, reduce your fluid intake in the evening to avoid waking up during the night.
Enjoy the daylight
Exposure to daylight during the day helps regulate your biological rhythm and promotes better quality sleep. Try to spend some time outdoors each day, especially in the morning, to maximize the benefits of sunlight on your circadian rhythm.
Sleep medicine advises turning off screens as early as possible, and at least 2 hours before bedtime.
💡 Remember that sleep needs vary greatly from person to person. The majority of people need 7 to 8 hours of sleep per night.
However, 5 or 6 hours may be enough for "short sleepers", while "heavy sleepers" will need more than 8 hours. The main thing is to listen to yourself in order to avoid the consequences of insufficient sleep on your health.
Wear light and cool clothing
To spend soft and restful nights, don't skip the choice of your nightwear! Our Talc pajamas for Men and Women , made of Tencel ™ Lyocell, help you spend peaceful and comfortable nights. This material is known for its exceptional softness and its ability to regulate body temperature. Ideal for hot summer nights!
In short, you know what you have to do to get a restful sleep: after a good shower, put on your Talc pajamas and relax with a soothing infusion, an inspiring read or relaxing music.
When the first signs of fatigue appear, drift off into a deep sleep and enjoy a well-deserved night of rest. Wake up refreshed and full of energy, ready to fully enjoy all the wonders that summer has to offer.
Finally, you have probably noticed that sleep and morale are often linked. A good night's rest is synonymous with serene and balanced days. By taking care of your sleep, you are investing in your general well-being!
The Talc team wishes you a wonderful summer, restorative and full of vitality ☀️.