Summer comes with a long list of benefits, but getting more sleep is usually not one of them. In fact, studies show that people are not only getting less sleep in June and July but less quality sleep at that. While this can be attributed, in part, to the increased hours of daylight naturally shifting your circadian rhythm, busier social schedules contribute as well.
Whether your social life causes inconsistent bedtimes, unhealthy sleep patterns, or sleeping through your natural alarm clock on weekend mornings, it’s causing you social jetlag. In other words, it’s wreaking havoc on your internal body clock and, therefore, your sleep. According to the National Library of Medicine, “in industrialized countries, two-thirds of the studying/working population experiences social jetlag.”
Since you know the importance of quality sleep for overall health (skin health included), it’s essential to prevent social jetlag so you can look and feel your best in every season. How do you combat such summer fatigue, though? Consider these tips to get your sleep back on track.
Manage light exposure
Trick your circadian rhythm by controlling your exposure to sunlight both in the morning and at night. In the morning, open your curtains and step outside to absorb some sunlight. About two hours before bed, close your curtains and dim the lights (yes, your lamps can confuse your body) so you can slowly begin to unwind.
Sleep in no more than an hour or two on weekends
No matter the time of year, sleeping in on the weekends is well deserved — but only to an extent. Set your alarm for an hour or two after your usual wake-up time. So if you normally wake up during the week around 6, say, try 7 or 8am on the weekends. This will allow you the much-needed extra sleep without altering your sleep schedule too much.
Take cat naps as needed
A short nap, as necessary, is a beneficial way to boost your energy as long as you keep it to about 20 to 30 minutes and don’t nap after 3pm. This will allow your body to recharge a bit without affecting your ability to fall asleep come nighttime.
Limit caffeine and alcohol close to bedtime
Both caffeine and alcohol are known to disrupt sleep, reduce REM, and cause insomnia, so while you deserve to enjoy yourself, be mindful of the time and amount you’re consuming. It is recommended to stop drinking caffeine at least 6 hours before bed and alcohol between 3 and 4 hours before bed.
Set a general bedtime
A bedtime between 10 and 11pm is ideal for an optimal night’s sleep and when possible, you should stick to your bedtime regardless of the day of the week. That said, if you find yourself enjoying a late summer night, don’t stress. While you may be tired the next morning from your night out, resist hitting “snooze” to get your body back on track. You can always nap later.
Stick to a bedtime routine
The consistency of a nightly ritual helps signal to your brain that it’s time to wind down and rest. Over time, this helps reduce anxiety and stress, encourage relaxation, and helps you fall asleep faster and sleep more deeply. A beautiful way to start bedtime prep is with a luxurious skincare regimen. Not only does this allow you to cleanse away the day and replenish your skin with hydration, but it’s a meditative moment of self-care, too. Our simple yet effective four-step regimen takes approximately five to seven minutes, so you can crawl into bed in no time. Follow your skincare routine with a relaxing ritual, like reading or journaling, to further drift yourself into a peaceful night’s sleep.
