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SALT LAKE CITY — Longer days, warmer nights and shifting routines can make it harder to get quality sleep during the summer months, according to sleep experts.
Christine Haug said it can make bedtime challenging with three young kids.
"It's so light outside, so the kids will usually say like, 'It's still daytime,'" she said.
"It's hard during the summers, but I have to force myself because I want to stay in the routine so I can wake up early and also get good sunlight," said Salt Lake City resident Sonali Loomba.
Sleep experts say people tend to sleep 10 to 20 minutes less per night during the summer compared to the winter. Even small drops in sleep can affect mood, focus and energy levels.
"If it's really hot outside or in your home, it's harder for that core body temperature to drop and allow for some of those deeper stages," said Dr. Lori Neeleman, medical director of the behavioral sleep medicine program at Intermountain Health.
Neeleman said small changes to sleep habits and the sleep environment can make a big difference during the summer months.
Experts recommend:
- Keeping a consistent wake-up time.
- Cooling and darkening bedrooms.
- Using fans and breathable bedding.
- Limiting screens before bed.
- Avoiding intense workouts and heavy, spicy or alcohol-heavy meals right before bed.
- Avoiding major schedule shifts
"There is some data to suggest that regularity is about as important as amount," Neeleman said.
Experts say if sleep problems continue despite lifestyle changes, it may be worth talking with a doctor or sleep specialist.
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Emma Benson
