Cooling Sleep Tips for Warm Nights

When people speak of connecting to nature, they often miss the point. We are part of nature. Wilderness lives in the blood that runs through our arteries and the wind that fills our lungs. One way to experience our oneness with nature is to observe how our body responds to the sun's zenith (high point) as it changes throughout the day and night and through seasons. The wheels of the cosmic clock of day and night shift as the angle of the Earth's tilt about the sun changes. The hemisphere closer to the sun will experience more extended hours of sunlight and hot weather (summer); the hemisphere tilted away from the sun will undergo winter with shorter days and cold weather. Seasonal affective disorder is a well-known condition in which shorter days in winter and less exposure to sunlight lead to depression. However, the opposite condition, where longer days with fewer hours of darkness cause sleep disturbances, is often overlooked. The Circadian Cycle The circadian cycle (meaning "around a day") refers to our internal clock, which regulates physical, mental and behavioral changes over 24 hours. It is influenced by light, darkness, food intake, stress, physical activity, social environment and temperature. Circadian cycles exist in most living organisms, including animals, plants and microorganisms. In humans, almost every tissue and organ operates on its own internal clock, all synchronized to the daily cycle of day and night. The human circadian cycle is set by the first rays of sunlight, which color the sky blue. The blue wavelength triggers the production of cortisol in the brain, waking us up in the morning. Cortisol levels continue to increase until midday when the sun is high and decline as the sun descends toward the west. As cortisol levels decrease, melatonin levels increase, prompting yawning and sleepiness. Day & Night The effect of sunlight on our bodies is profound. When the retina is exposed to sunlight, it directly informs the hypothalamus, triggering a chain of effects. The release of cortisol, which keeps us alert. An increase in appetite and digestion. An increase in metabolic rate leading to higher body temperature. Darkness, on the other hand, causes: The release of melatonin makes us feel tired and sleepy. A decrease in metabolic rate as the body anticipates less exertion, leading to lower body temperature. Appetite loss and compromised digestion because the body doesn't anticipate a meal. Summer Insomnia Prolonged exposure to sunlight during the summer can delay melatonin production, leading to delayed sleep disorder. This occurs when people have difficulty falling asleep at their usual sleep time and, therefore, have difficulty getting up in the morning. People with an existing tendency toward circadian cycle disturbances are more inclined to experience insomnia in the summer. These people are: teens, elders, night owls and those with mental health conditions such as depression and bipolar. Recently, I read about new research that found that it is not just the light-dark cycle that manages sleep, but also temperatures. The researchers observed sleep patterns in African tribes that still live like hunter-gatherers. They were expecting the people in these tribes to go to "bed" at sunset or close after and sleep from dusk to dawn. What they found, however, was a little different. Tribes in Africa, with no electricity or TV, went to sleep about two hours after sunset. What they did during these two hours is similar to what we do: dance, sing and socialize. Follow-up studies found that the body's temperature needs to decrease by three to four degrees Fahrenheit (1-2 °C) to allow you to fall asleep. Why is it important? You need about seven to nine hours of a good night's sleep for your body to rejuvenate. Sleep debt, the condition where people get fewer hours of sleep, is associated with: Brain inflammations lead to brain fog, memory loss and dementia. Mood disorders, specifically irritability and depression. Metabolic conditions: increased appetite, sugar cravings, insulin resistance, and diabetes. Compromised immune system functions that lead to systemic inflammation and recurring disease. Tips for a Good Night's Sleep Year-Round: Keep it simple: Design your bedroom as a sanctuary and minimize distractions. Cool it down: The temperature sweet spot for sleep is between 68 to 72°F. Create a routine: A routine helps your brain anticipate what's going to happen and react accordingly. If you go to sleep at the same time every day, you will fall asleep easily. Avoid stimulants: Caffeine, nicotine and even herbal stimulants interfere with sleep. If you struggle with insomnia, you want to avoid stimulants either altogether or stop using them by noon. Avoid power naps: While mid-day naps benefit some, long naps can "steal" your night's sleep. Morning sun exposure: Spending 15 minutes in the sun early in the day can set the stage for melatonin release later on. Move your body: While exercise can help decrease insomnia, it can increase body temperature and alertness if done too close to bedtime. Mornings are best for cardio and weights whereas yoga is more suitable for evenings. Avoid screens: Screens emit blue light that triggers your brain to believe it's time to be alert. Keep it dark: Use shutters, heavy curtains or eye masks to keep your bedroom dark at night and early in the morning. Use breathable bedding and pajamas: Cotton and linen are my go-to. Take a lukewarm shower: A lukewarm shower half an hour before bed may lower your core temperature. While supplements and herbs can help support sleep disruption in the summer, the first step to building health always starts with increasing awareness of the body's needs and applying lifestyle changes that can nurture one's relationship with nature.