From heatwaves to hayfever, here’s what you need to know about getting a good night's sleep in June

From the heat to hay fever, so many factors are preventing us from getting a good night's sleep.

Sleep expert Martin Seeley at MattressNextDay explains that June is the worst month for a well-rested sleep for a few reasons.

Hayfever

According to Seeley, the immune system of people with hayfever can go "overdrive in response to allergens."

This leads to the release of histamines, causing inflammation in the respiratory system:

“As a result of this, you may find yourself waking up during the night, unable to find a comfy position or even struggling to breathe.”

“With this constant disrupted sleep, the following day, you can feel tired, groggy, and aggravated.”

No wonder antihistamines are bought at an all-time high in June.

The summer heat

As temperatures rise, though lovely, people may not be able to cope once they reach a certain point:

“When it's too hot, your body struggles to cool down, which can disrupt your circadian rhythm.”

Night sweats and restlessness can occur when your body is too hot, making it difficult to fall asleep, says Seeley:

“Studies have shown that the best temperature to sleep in is between 16- 18 °C."

"And when the temperature rises, the more likely your sleep with be affected, you can end up feeling fatigued, unrested, and irritable as the day goes on.”

The longer hours of daylight

As we see outside, the days are getting longer as we've reached the month of the Summer Solstice.

But according to Seeley, the long hours aren't all good.

The more daylight there is, the more your body “needs to work harder to signal it’s time to sleep”:

“Light exposure plays a massive role in controlling your circadian rhythm. 

“As the daylight will become later and later, the increased exposure to light will delay the release of melatonin (the sleep hormone).”

“This can leave you with a short sleep window or low-quality rest as the light will make it harder to fall asleep at your usual bedtime.”

A busy social calendar

From weddings, to BBQ's to a trip to the beach, your social calendar can get super busy in June.

But all that energy, from weddings, BBQs, days at the beach, and sleeping in can mess up your sleep schedule. 

“Your internal clock loves routine, even small changes such as a 90-minute lie-in can delay the natural sleep-wake cycle.”

“This causes irregular patterns and can make it harder to fall asleep at your usual time on a Sunday night, leading to Sunday night insomnia and a sluggish feeling at the start of the week on Monday.” 

“Over time, social jet lag has been linked to low mood, poor immune function, and raised stress levels.”

How can I improve my sleep pattern?

1. Allergy-proof your night routine 

Don’t just shut your windows, make sure your hair and face are washed before bed to remove any pollen stuck to you during the day.

This will get any pollen off before bed and stop allergens from getting into your sheets and sinuses. Change into clean sleepwear and keep pets off the bed. Try elevating your head slightly to ease breathing.

2. Cool down like you’re in the Mediterranean

Ditch the fan overload and copy habits such as cold foot baths, linen sheets, and even chill plates to add at the bottom of your bed for an instant cool down.

Use natural fabrics only and have a lukewarm shower to reset your body temperature during heatwaves, never just cold.

3. Dim the light early to trigger sleep

Instead of just using blackout curtains, start dimming the light two hours before bed. Use salt lamps or warm bulbs to start the process of melatonin. As you gradually dim the light, your brain will move into sleep mode.

4. Outsmart social jet lag

Late nights followed by weekend lie-ins can throw off your body clock, so try and keep to your usual sleep-wake time, and if you are tired, you can take a short 20-minute nap to recharge.