Slice up the watermelon, mix up an ice-cold pitcher of fruit-filled sangria and fire up your newest Spotify playlist—sweet summertime is here! The days are longer and hotter, the nights are shorter and, well, still hot, hot, hot. And because you want to be on your A game whether you're doing boozy brunch on a rooftop patio or basking poolside in the sun, we've rounded up a list of 7 tips to help you sleep cool and wake refreshed all summer long.
1. Hang Black-Out Curtains
Did you know that on average in NYC on the longest day of the year, aka summer solstice, you get 15 hours, 5 minutes and 38 seconds of sunlight, while on the shortest day of the year, you get just 9 hours, 15 minutes and 16 seconds of sunlight? All those extra hours of vitamin D in the summer mean that you've got to take extra steps to get into sleep mode. To keep the transition from day to night as smooth as possible, hang black-out curtains. You'll not only block some of the heat from the sun's rays, but you'll also be able to create a cool, dark room whether you go to bed early or sleep in late.
2. Go Naked
Bare it all this summer—sleep in the nude. You're guaranteed to stay nice and cool if you sleep solo, but if you sleep with a partner, we can't promise that things won't heat up when its lights out.
3. Don't Over Indulge
From full-fledged 7-day vacations to weekend road trips and late-night alfresco dining, you've got plenty of reasons to throw a few back this season. And by all means have a glass of bubbly for breakfast, sip a cold glass of rosé late afternoon or pair a margarita on the rocks with your grilled fajitas, but don't overdo it. Alcohol can be disruptive to sleep patterns, making it harder for you to breathe and increasing the likelihood that you'll snore.
4. Ditch Devices Before Bed
One to two hours before bedtime, unplug. Stop scrolling on Instagram, end your Netflix binge (just for the night!) and sign off on your laptop. Your devices emit blue light that suppresses the sleep hormone melatonin, making it harder for you to fall asleep and stay asleep.
5. Stick to a Routine
Think back to childhood for a second. Remember how nice it was to be tucked into bed at the same time each night and woken up at the same time each morning? Bring back bedtime this summer and stop hitting snooze. You'll wake feeling less groggy and your sun-kissed cheeks will glow even brighter!
6. Sleep Like a Loner
This summer, cut back on cuddling. Whether you've got four-legged friends or two-legged friends, give 'em space at bedtime. You'll both get more restful sleep because you'll be cooler and more comfortable.
7. Buy a Cooling Pillow
If you're still constantly flip flopping your pillow to the cool side at night, stop. There's a better way. Buy a cooling memory foam pillow from Muse. It features our innovative Cold Wire Plus technology, so you can be cool as a cucumber. All. Night. Long.