While Canada is known for being cold, and it is, our summers can still get pretty hot. The average summer high across Canada ranges from 25 degrees Celsius to 30 degrees Celsius, but can sometimes go all the way up to 40 degrees Celsius. Sleeping in this heat can be hard, but here are some great tips on how you can get more sleep in the summer.

Using a fan while you sleep, especially if you don’t have air conditioning, can help create air circulation in your bedroom. This will help with making your room feel less stuffy and help you to cool down. The fact that fans aren’t completely quiet may also help you sleep. The fan will produce white noise which is meant to help you relax and block out other noise throughout the night.

Another product you need to enhance your sleep is a good mattress. Many people don’t know, but mattresses designed to be cooling exist for hot sleepers or people in hot environments. A cooling mattress helps regulate your body’s temperature as they are designed to allow airflow through. There are many great options for cooling mattresses in Canada and don’t forget that cooling sheets and pillow cases also exist to further keep you cool!

Products are not the only ways to get more sleep in the summer, sticking to your pre-sleep routine or creating one will be extremely beneficial. It can be harder to get to sleep in summer since the daylight in Canada lasts longer, typically not getting fully dark until 9:00 p.m. Sticking to a pre-sleep routine will help you get in the mood to sleep regardless of the time.

Your routine can consist of anything, but should start around half an hour to an hour before you want to be asleep. Turning off any electronics like a laptop, tablet or your phone should be the first part of your routine though. This is because our electronics let off blue light which blocks our body’s ability to create melatonin, the hormone that makes people tired. It is actually recommended to stop using electronics 2-3 hours before bed to allow your body time to create melatonin.

Instead of going on your phone, doing things like reading a book or taking a bath could be good activities to add to your nighttime routine to help you wind down. Aiming to sleep at the same time each night, despite how hard that may be with all your summer plans, can also help you fall asleep easier each night as your body will be used to it.

Lastly, if you do need to sleep in, you may need something to block out the summer sunshine. Blackout shades are a great option if you have windows in your bedroom. Not only will they stop the sunlight from waking you up in the morning, they will keep your bedroom cool throughout the day as well.

Sleeping in summer can be harder, but not impossible. You need a good night’s rest in order to properly enjoy all the fun you can have during the day!