The Longest Day of the Year: Don't Let it Mess with Your Zzz's
Avoid summer solstice-induced insomnia this weekend: Strategies for quick sleep even during sunny nights
Saturday's approaching, marking the longest day of the year. While this might seem like a reason to party, a recent study suggests it could negatively impact your sleep.
Five years ago, Americans lost approximately 32 minutes of sleep per night, according to research conducted by health tech company, Withings. On the day with the most sunlight—the June 21 summer solstice— the least sleep was recorded.
But why does this happen, and how can you ensure a good night's rest this weekend?
Let's dive into some tips to save your shut-eye:
Say Goodnight to Lack of Sleep on the Longest Day
Embrace a Bit of Sunlight, but Limit Evening Exposure
Sunlight during the daytime, particularly in the morning, boosts cortisol levels, keeping you alert and active. This helps create the ideal balance for melatonin (the sleep-inducing hormone) production at night.
However, evening exposure to bright light can confuse your brain, causing it to remain stimulated, which isn't great for sleep.
Don't Forget to Eat Your Dinner: Regular Meal Times Benefit Sleep
With the extended sunlight in the evenings, it might be tempting to delay dinner time. But the 2022 Sleep in America Poll revealed that sticking to regular meal times has a positive impact on sleep.
Your meal times directly impact your body's internal sleep and wake mechanism, acting as important cues for your circadian rhythm. Eating at different hours on a daily basis or skipping meals can negatively influence your ability to maintain sleep and wake schedules.
Keep Your Sleep Schedule Intact, No Matter What
Staying up late to witness the sunset on the longest day of the year might sound tempting. However, disrupting your usual bedtime can throw off your sleep schedule, leading to poor-quality sleep.
Sticking to consistent sleep patterns helps regulate your circadian rhythm, resulting in better quality sleep, reduced daytime sleepiness, and even improved overall health outcomes.
Block Out Light During Early Evening
External distractions, even from light, can hinder sleep on any day of the year. But with the extended daylight during the summer solstice, there's more light in the evenings.
Investing in blackout curtains or an eye mask can help you create a dark sleep environment. Establishing a regular nighttime routine will also help you wind down.
Looking for more sleep essentials to calm your mind and improve sleep? Check out our top picks!
Top 3 Essentials to Aid Sleep During Bright Nights
1. Kitsch Satin Sleep Mask: Make your slumber more comfy with this affordable satin sleep mask. It promises to block out light and features light padding for added comfort, perfect for a restful sleep. Get it at 20% off now on Amazon!
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2. QWH Silicone Ear Plugs for Sleeping: Ambient noise can be another obstacle to sleep, especially during prolonged daylight hours. A simple solution? Pop in a pair of earplugs! These earplugs from QWH feature noise reduction up to 30dB and are crafted from lightweight silicone. Find them in four sizes (XS, S, M, and L) with 67% off on Amazon right now!
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3. YnM Breathable Weighted Blanket: Need a bit of pressure therapy to unwind? The YnM breathable weighted blanket offers glass beads and fiber fill, providing deep pressure therapy to relax your mind and body. Our reviewer was surprised by its breathability and cool-to-touch cover, perfect for summer nights. Find a gray, 15lb weight blanket in a twin size for just $34.99 on Amazon.
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Engaging in a morning dose of sunlight can boost cortisol levels, promoting alertness and setting the stage for melatonin production at night, thereby improving sleep. However, excessive evening exposure to bright light might confuse your brain and hinder sleep.
Maintaining regular meal times, as suggested by the 2022 Sleep in America Poll, positively impacts sleep by acting as important cues for your circadian rhythm. Conversely, irregular meal times or skipping meals may negatively influence your ability to maintain sleep and wake schedules.
