Summer sunshine, barbecuing, swimming, boating… These are things many people look forward to enjoying again in the summer. But the wonderful and long-awaited parts of summer can also bring sleep challenges: bright summer nights, heat, mosquitoes, and other factors can keep you awake at night. Read an expert’s tips for a restful summer!

Light Exposure Affects Health in Many Ways

Sunlight has a greater impact on alertness and health than most people realize. The reasons for increased energy levels lie in human biology.

“The body’s cells respond when the optic nerve and sensory cells detect more light. The message about increased brightness is sent throughout the body, affecting things like metabolism, hormone secretion, growth factors, mood, and sleep,” explains Minna Aulavuo, store manager at Tempur Brand Store Helsinki Outlet and a certified sleep ergonomics expert. “At first, the increase in light may require the body to adjust, but the internal clock quickly begins to adapt,” Aulavuo adds.

6 Expert Tips for Better Sleep During Summer By a Certified Sleep Ergonomics Specialist

1. Darken the Bedroom Early and Effectively
Use blackout curtains in the bedroom or wear a sleep mask to reduce light exposure. Closing curtains early in the evening supports the production of the sleep hormone melatonin and also helps cool the room by blocking the warm evening sun.

2. Cool the Room Before Bedtime
The ideal temperature for sleep is between 17–20°C (62–68°F), but summer heat can make this difficult. Try cooling the room with fans, air conditioning, or blackout curtains. When using a fan or AC, make sure the cool air isn’t blowing directly onto your body, as cold air drafts can irritate the upper airways.

3. Invest in a Comfortable, High-Quality Pillow and Mattress
A pillow and mattress suited to your individual needs improve sleep ergonomics, prevent pain, and support comfort and sleep quality. Pressure-relieving materials in pillows and mattresses promote better surface blood flow and reduce the need for restless movements—making it easier to maintain an ergonomic sleeping position throughout the night.

“A good mattress reduces pressure, conforms to the body, and provides support at the same time. Side sleeping is especially recommended, as it’s the healthiest position for the body. But side sleeping requires more from your pillow and mattress to properly support the spine. It’s worth selecting a mattress that suits your body together with a certified sleep ergonomics specialist to ensure it supports you correctly,” Aulavuo explains.

4. Choose Your Bed Sheets Carefully

Bed sheets have a big impact on hygiene, how your bed feels, and overall comfort. They also play a role in creating a cooler sleeping environment. For example, bamboo fabric, which feels pleasant to the touch, is ideal for summer. Bamboo wicks moisture efficiently and has a naturally cool feel when first touched.

5. Maintain a Consistent Routine

Regular sleep and wake times are essential for quality sleep, but it’s also important to pay attention to taking breaks during the day, eating at consistent times, and staying physically active. Both the body and mind adapt to and benefit from regular rhythms.

“Try going to bed at the same early time for a week and you might notice after just a few nights that you fall asleep faster and sleep more deeply,” says Aulavuo. “Deep sleep typically occurs between 11:00 p.m. and 2:30 a.m., so aligning your bedtime with that window can improve sleep quality. A trial period can also help you discover your ideal bedtime, which can have an even greater impact on your sleep and daytime alertness.”

6. Try Breathing Exercises and Calming Activities

Stress and tension can disturb sleep quality. In summer, you can take advantage of time spent outdoors and use nature as a tool for relaxation. Try walking in nature, outdoor yoga, or meditating in fresh air. Relaxation exercises help calm the mind and prepare the body for better sleep.

Could This Be the Summer You Prioritize Rest and Recovery?

By booking a free sleep ergonomics consultation, you’ll receive support from a trained expert who will assess your current sleep situation and offer personalized tips to improve your rest and recovery.

At Tempur Brand Store Helsinki Outlet, the sleep ergonomics check is a free service with no obligation to purchase. You can consult the expert about both minor and major sleep challenges—it’s highly recommended. Investing in better sleep can significantly improve your overall well-being and health.

Sources:

https://www.duodecimlehti.fi/duo97925. Viitattu 6.6.2023
Nukkumisergonomian ja unen huollon kartoitus & opas. 2022. Tempur Sealy Suomi Oy.
Nukkumisergonomia. 2015. Jari Ylinen.