How to sleep better this summer

Expert sleep health hacks to get you through the warmer months.

IN a nutshell Happy Friday, friends! Who's excited to sleep in this weekend? I know I am. As the weather heats up, you might find yourself wondering how you can optimize your bed setup and nighttime routine to catch better, cooler Zzz's. We tapped sleep specialist Alex Dimitriu, MD, for insight into these topics and beyond. After our sleep health Q&A, we're talking about: • Memory foam pillows, a lightweight comforter, anda weighted blanket • Is it healthy to sleep with a fan on? • How to turn your bedroom into the ultimate sleep sanctuary • 10 tips to boost your workout motivation Be well, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota June 16, 2023 • 5 min read

Alex Dimitriu, MD, is double board certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine. Below, he shares expert tips on how to sleep better year-round, especially this summer. *This interview has been edited for length and clarity. Q: Everybody has different habits and preferences. What are the ideal, evidence-backed temperature and lighting settings for optimal sleep health? A: Sleep loves a cave, so think cool, dark, and quiet. A drop in body temperature at night helps increase deep sleep, so set the thermostat low. Q: How can folks optimize their bed setup to support better sleep and hygiene during the warmer months? A: Natural fibers [and] cottons help breathability and staying cool. Cool the bedroom naturally with windows or use an air conditioner if needed. Sleep is best in the cold. Q: What are your thoughts on natural sleep aids like CBD and melatonin? Are they helpful or potentially harmful? A: In all cases, a healthy sleep routine and reducing stress by day will help sleep vastly more than supplements. Cannabidiol (CBD) has been shown to help anxiety more than insomnia. Melatonin can help, but watch the dose: 1–3 mg is plenty for most. Watch for next day sedation, which melatonin can cause. Magnesium threonate can help, and possibly ashwagandha, apigenin, or valerian root. Q: Which common mistakes do folks make that they may not even realize can negatively affect their sleep? A: Too much exercise, food, or excitement before bed keeps heart rate up [and] gets the brain working. Watch for the "flip flop insomnia pattern." Some people alternate oversleeping and undersleeping. After oversleeping, you will have insomnia! So keep it regular. Keeping the phone too close to the bed and checking it on waking. Don't. It's like a slot machine. Too exciting. Rewarding behaviors when you can't sleep, [like] working on emails, eating snacks, doing housework. If you can't sleep in 20 minutes, get out of bed, sit in a dim room, and read until sleepy. Highly variable sleep schedules [and] sleeping in on weekends. Sleep loves rhythm. Try to keep it steady and not oversleep.

great finds Editor faves with health perks       Berkley Jensen Memory Foam Bed Pillows 2-Pack My quest for the ideal pillow that's soft yet supportive has ended thanks to these pillows. *Berkley Jensen provided this product for free. SHOP NOW     Saatva Lightweight Down Alternative Comforter Saatva makes some of my favorite bedding products, like this breathable lightweight comforter for fellow hot sleepers. SHOP NOW     Linenspa 20 Pound Weighted Blanket Want better sleep and maybe even anxiety relief? Try sleeping under a weight blanket like this natural 20 pound one. SHOP NOW Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.

Weird Science Is it healthy to sleep with a fan on? Let's start with the pros. Sleeping with the fan on can cool down your room and offer some light white noise to drift off to. Fans can also freshen up your room by circulating the air. Research shows that turning the fan on at night can even reduce the risk of sudden infant death syndrome (SIDS) in babies. What about the risks? Circulating air from a fan can dry out your nose, mouth, and throat and lead to congestion. It can also trigger allergies from stirring up dust and pollen. If you wake up with sore or achy muscles, that could be from the fan, too. (Some cultures believe in a superstition called fan death!) How else can you stay cool at night? Consider using a congestion, hanging blackout curtains, wearing breathable and temperature-appropriate clothing (for example, no clothes at all, and promoting good air circulation and ventilation in your bedroom. If you *are* going to keep using a fan, don't fret! Just consider regularly cleaning the blades to reduce dust and allergens. Tell us: What's your favorite sleep setup? TV on, air conditioner blasting, lights off? Let us know at wellnesswire@healthline.com. (Please note we may share your name and response in an upcoming newsletter!) Read more about sleep health: • Pros and cons of sleeping with the fan on • 17 proven tips to sleep better at night • Healthline's Sleep resource center

health stories you need What we're reading next ✨ Turn your bedroom into the ultimate sleep sanctuary. While the tips we covered above can elevate your sleep game, this interactive guide could help you even more. 👀 Does lupus qualify as a disability for benefits? If you or a loved one has lupus, read this article to learn which factors can affect eligibility for disability benefits. 💪 10 tips to boost your workout motivation. Check out these expert tips for how to find the inspiration to exercise when you're just not feeling up to it. 🎶 What is post-concert depression? Have you ever felt down in the dumps after attending a concert? Learn the signs of post-concert depression plus prevention and management tips.

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