How to Get Awesome Sleep This Summer (Without Losing Out on Any Fun!)

Summer is here! June is the first official month of the season, and you’re probably starting to get invited to tons of weddings, planning on seeing dozens of blockbuster hits in the theater, and wishing you had stock in SPF 50 for those long days by the pool, are we right?

If you’re anything like the rest of us, you’re most likely going to try and cram as much fun into your summer as you possibly can, and you just might find yourself worn out from all those good times.

That’s why it’s so important to make sure that you know how to stay safe, cool, and well-rested during the hottest months of the year. And we’re here to help by covering the following topics and tips…

Kick Start the Fun with Some Summer Trivia

Staying Entertained and Safe This Summer

Beating the Summer Heat – Made Easy

Sublime Summer Sleep (and How to Get It)

 

Whether you’re looking for ways to keep your kids entertained and out of danger during the school break, easy tips for beating the summer heat, or the best way to get a good night’s rest when it’s blistering hot outside, we’ve got you covered!

Kick Start the Fun with Some Summer Trivia

Everyone loves the season of soaking up rays and family vacations but most of us don’t know much about summer other than the fact that school is out and the sunny fun is in. Check out these 9 intriguing summer facts to entertain your friends and family!

  1. June gets its name from Juno, the wife of Jupiter in Greek mythology.
  2. France’s Eiffel Tower has been known to expand in the summer heat, causing it to grow in height by up to six inches.
  3. The phrase “dog days of summer” started with the ancient Greeks blaming the Dog Star (Sirius) for the heat, sickness, and droughts that often occurred during the season.
  4. Until the early 20th century, American kids didn’t get a summer break from school, instead only getting time off in the spring and the fall, in order to help with planting and harvesting.
  5. In the United States, custom dictates that white pants can only be worn during the summer months, specifically between Memorial Day and Labor Day.
  6. Popsicles were invented by accident in 1905, when an 11-year-old boy left a glass of soda outside in the winter and found it frozen (and delicious!) the next morning.
  7. Summer is the hardest season to get quality sleep, due to your body automatically waking you up if the temperature rises above 75 degrees Fahrenheit.
  8. Researchers have discovered that summertime tweets are more positive worldwide than any other time of the year.
  9. China hosted the largest bikini parade on record in the summer of 2012, with almost 1,100 participants.
  10. Watermelon is one of our favorite summer treats, thanks to the fact that it’s cool and refreshing, due to being made up of almost 92% water, and the average American consumes nearly 15 pounds of the sweet fruit each and every year.

Staying Entertained and Safe This Summer

June doesn’t signify just the start of family fun and freedom from school, it’s also a month that’s been dedicated to practicing summer safety and learning about a skill that saves lives. We’re talking about CPR (cardiopulmonary resuscitation) and how it can prevent death in the case of heart attacks or other life-threatening situations.

Summer Safety Month has helped to call attention to the importance of taking the time to learn CPR and help the more than 350,000 people that suffer cardiac arrests to be around to enjoy even more summer fun with their friends and loved ones.

Did you know…

  • CPR can double or even triple the chance of survival for heart attack victims
  • 90% of those that suffer a cardiac arrest outside of a hospital don’t survive without CPR
  • Music can save lives – CPR should be done at a rate of 100 to 120 chest compressions per minute and the beat of the song “Stayin’ Alive” is the ideal rhythm to perform CPR
  • It takes only a minute and a half to learn the 2-step live-saving CPR process

Summer Safety for Kids

Parents know that summer is the perfect time for their children to get out and enjoy some fun in the sun, but there are also some causes for concern when it comes to keeping them safe at the beach, around the pool, out on the boat, or even at amusement parks.

Check out the following helpful summertime safety tips to ensure that your little ones are safe and entertained…

  • Make sure that your kids know how to swim before heading for the beach or pool
  • Know how to identify poisonous plants to help prevent rashes and sleepless nights
  • Guard against sunburns with a sunscreen that is waterproof and at least SPF 50
  • Learn how to make your own first-aid kit and keep it on hand at all times
  • When out on a boat, be sure everyone is wearing a properly fitted life jacket
  • Know the signs of heat stroke (dizziness, headaches, nausea, and lack of sweating)
  • Make sure kids don’t skimp on summertime sleep after a long day of fun in the sun

Beating the Summer Heat – Made Easy

While we may love the freedom and fun that comes with the summer months, most of us hate the heat that also comes with the season. So how do you keep a cool head, even if your AC is on its last legs or you’re trying to keep your energy costs down by running your air conditioner less frequently?

Check out these 7 simple strategies for staying cool this summer:

Cooling Tip #1 – Invest in Fans: Placing a fan in your main living space will disperse warm air and keep cool air circulating all throughout the day. Just be sure to clean it regularly, especially if you have asthma or allergies.

Cooling Tip #2 – Sip on Chrysanthemum Tea: Whether it’s served hot or cold, tea made from this flower has been shown to help lower body temperature, and even soothe cases of heat rash.

Cooling Tip #3 – Try Yogic Breathing: Art of Living recommends breathing like a Yogi when you’re overheated. Simply curl both sides of your tongue up to the roof of your mouth while taking a deep breath and then hold it, exhaling slowly through your nose, being sure to repeat this process 5 to 10 times to get the maximum cooling effect.

Cooling Tip #4 – Snack on Spicy Food: Yes, really! Eating something that makes you sweat more might seem like a strange way to cool yourself off in the summer, but spicy food has been shown to increase blood circulation and make you feel cooler as your sweat dries.

Cooling Tip #5 – Soak Up Some H20: Putting your skin in touch with water will help you to cool down quickly, thanks to it evaporating from your skin and simulating sweat. Try taking a cool shower and then air drying instead of toweling off, misting yourself with a spray bottle, or placing a cold water bottle on your wrists or behind your knees. And be sure to drink some of that water while you’re at it! Staying hydrated helps your body move blood to the surface and cool off your skin more efficiently. If you’re not a fan of plain water, try adding some fruit slices for a delicious way to drink up and stay cool.

Cooling Tip #6 – Cover Your Windows: Did you know that almost 40% of the heat in your home comes through the windows? You can create a cool sanctuary in your house by covering the windows with blinds or curtains in a light, reflective color like white or beige.

Cooling Tip #7 – Use Cooler Lighting: Incandescent lightbulbs radiate 90% of their energy as heat, according to the EPA, and have earned the nickname of “little heaters.” This leads to your home’s cooling system going into overdrive trying to counteract the heating effect of your light fixtures. Invest in compact fluorescent bulbs that emit 75% less heat and cash in on the cooling benefits.

Sublime Summer Sleep (and How to Get It)

Summer can be exhausting, what with all of that time in the sun, at the beach, and visiting with out-of-town family and friends. Getting good rest is imperative to staying happy and healthy at all times of the year, but especially when you’re out in the heat and being so physically active.

But sleeping in the summer months can be difficult, thanks to rising temperatures, sweaty nights, and being unable to unwind after action-packed days in the sun.

Check out these summer sleep hacks that will have you feeling well-rested and ready for more fun…

Choose Refreshing Bedding: Many of us have trouble nodding off in a bedroom that’s hotter than 75°F, according to the National Sleep Foundation. Your best bet is to pick up some linen or cotton sheets – the breathable fabric will help air to circulate through the fiber and allow sweat to evaporate quicker and more efficiently.

Create a Sleep Sanctuary: Keep your bedroom dark and quiet by turning off or removing all electronic devices and investing in some dimming window coverings. You should also keep it cool with the addition of a high-powered fan or by dropping your thermostat to the ideal sleeping temperature of 68 degrees Fahrenheit.

Give Yourself Time to Relax: While days that are packed with physical activity are great for your body and also for tiring you out in preparation of a good night of sleep, you should be sure to give yourself enough time to decompress before bedtime. Do your best to curtail all vigorous activity at least 3 hours before turning in for the night, and even consider going one step further by taking part in something relaxing at bedtime – reading a good book, having a cup of warm herbal tea, or practicing mindful breathing techniques to help calm your body and mind when it’s time for bed.

Cut Back on the Cocktails: Parties are a big part of summertime fun, but when it comes to getting the restorative sleep that you need, they can wreak some serious havoc. Make sure that you watch your alcohol consumption and be sure to cut yourself off at least a few hours before heading to bed, as alcoholic beverages have been shown to disrupt sleep cycles and prevent deep sleep.

Invest in Cooling Memory Foam: More of us are turning to the miracle of memory foam to sleep better in the summer. Memory foam mattresses make for a cooler night’s rest, thanks to an even distribution of body weight, and multiple layers of premium foam and latex, now available in certain mattresses.

Do Your Best to Stay on Schedule: One of the best things about summer is having a bit more wiggle room in your schedule. But just because it’s the time of vacations and family fun, you shouldn’t assume that you don’t have to worry about your sleep schedule. Do your best to go to bed at the same time each night and wake up at the same time each morning. This will help your body and mind to know when it’s time for bed and ensure that you’re sleep-wake rhythm is balanced. This will in turn make it easier for you to fall asleep each night, no matter what the temperature is outside.

Try Some Soothing Stretches: Bedtime is a great time for relaxation techniques and even getting in the stretching that your body needs to help prevent injuries from your physically active and fun-filled summer days. Try some gentle yoga poses before turning in for the night, such as child’s pose or savasana, being sure to focus on your breathing, which should be slow, deep, and even.

Consider Eating Earlier in the Evening: Eating big meals too close to bedtime can cause some serious digestive upset, making it that much harder for you to fall asleep. So even though it stays lighter outside for longer this time of year, you should try and make sure that you’re last meal of the day is at least a couple of hours before you hit the hay.

Stay Loose with Your PJ Choices: When it comes to summertime sleepwear, less is definitely more, so be sure to stick with loose fitting PJs. And your best bet is to go with a natural, breathable fabric like cotton to help keep you from sweating instead of sleeping.

Whatever your plans are for the summer, opening your mind to embracing better sleep practices like those listed above can go a long way toward improving your sleep year-round. Whether you choose to upgrade to a mattress with rave reviews that that keeps you cooler or simply picking up some new cotton sheets, simple shifts in your sleep rituals will have you feeling happier and healthier in no time!