With the arrival of summer, changes in sleep schedules may occur due to increased daylight and altered routines. Dr. Philip Alapat, a sleep expert and associate professor at Baylor College of Medicine, provides insights on how to maintain healthy sleep habits during this period.
“In the summer, there is increased daylight exposure, with the sun rising earlier and setting later. We also tend to have more free time with vacations, and our work schedules are perhaps not as rigorous as in other periods throughout the year," said Alapat. “All of this can expose people to more disruptions in their sleep schedules.”
Alapat notes that individuals predisposed to insomnia might experience heightened symptoms or worsening conditions due to these disruptions.
“Also, during the summertime, people tend to be loose with their dietary habits and maybe even their alcohol use. All of this can worsen insomnia,” Alapat said.
To improve sleep quality during summer, Alapat suggests maintaining a cool, dark, and quiet sleeping environment. He advises against excessive alcohol consumption and recommends adhering to regular routines as much as possible. Limiting screen time before bed is also crucial.
“When you’re trying to get to sleep, you want your brain to be less active. I recommend cutting off the exposure to screens [television, phones or computers] at least 30 minutes to an hour before bedtime,” Alapat said.
For those experiencing prolonged sleep difficulties, consulting a physician or healthcare provider is advised to check for underlying sleep disorders.
