Summertime and the sleeping ain’t easy..
We spend much of the year longing for hot summer nights... but once they arrive, there can be a price to pay.
As the longest day approaches, summer insomnia is on the increase.
A survey by bed manufacturers Kaymed found that 76 per cent of people said their least favourite aspect of the summer was increased difficulty getting to sleep.
One in three people sufer from summer insomnia on a regular basis and almost 100 per cent have been affected at some time.
Being too hot in bed, insect activity and the disctraction of extra daylight all conspire to rob us of our precious beauty sleep.
Sleep expert Rosemary Turley from Kaymed said: "Wherever you live in the UK, you can’t completely escape from one or other of the negative aspects of the summer season.
"We are not trying to be killjoys. Of course we all love the warmth and sunshine but summer insomnia is one of its undoubted downsides. Insomnia can be a problem at any time of the year and can have major health implications. If you are not getting your proper slep quota, it will affect your energy levels, memory, mental alertness and general enjoyment of life. Your performance at work will decrease rapildly and your immune sustem will not work as well as leaving you more open to infection."
How to beat the summertime blues
Rosemary has compiled 10 handy hints on how to avoid the sleepless summertime blues.
If you have an alarm clock with a large bright display, place it out of sight. The last thing you need when trying to sleep is a constant reminder of how late it is - stressing over being awake will keep you awake. Eliminate as much light as possible, including light from alarm clocks and LCD panels.
Choose a mattress that offers the most comfortable night’s sleep you can afford. Research has shown that top quality memory faom mattress can reduce tossing and turning from 70 or more times a night to 35 or less.
If your sleep is interrupted by outside sounds, try masking them with the sound of an air fan, a radio tuned to static or by using a white noise machine.
Keep a moderate ambient temperature - if it’s too hot your body won’t want to relax. If you can’t afford air conditioning, at least make sure you have a seasonal duvet with a low TOG value.
Avoid stimulants such as caffeine or nicotine. Its best to abstain from these altogether, but, if you can’t, then try to avoid them after the late afternoon and early evening.
Don’t watch TV just before bed, especially adrenaline viewing such as sport or war films.
Don’t exercise too close to bedtime (at least three hours) as your body needs time to wind down and will keep your mind awake.
Adopt a ‘going to bed’ routine, a ritual that signals your brain that the day is ending and it’s time to shut down. Don't do any work or any puzzle-solving during the ritual.
Only use your bed for sleep. Don’t fill your bedroom with computers, televisions or anything not to do with restful activities.
If you haven’t dropped off to sleep within half an hour, don’t lie there stressing over it. Get up and do something relaxing until you feel sleepy.
For more information on Kaymed products and stockists, visit Kaymed World.