There are many wonderful things that make us look forward to the Greek summer — the holidays, the sea, the carefree evenings.

But let's be honest, tossing and turning in bed unable to sleep from the heat or light is not one of them.

If you have trouble sleeping during the summer months, you're not alone. Many people notice that their sleep is disrupted this time of year — and it's no coincidence.

In fact, there are specific reasons why summer can negatively affect the quality of our sleep.

In the following article, we explain exactly what happens and — most importantly — how you can deal with it.

Why can't you sleep in the summer?

According to a study of 2011, seasonal changes can affect how well we sleep.

Researchers found that in the summer we usually wake up earlier, while in the winter it is rarer to face problems such as insomnia or extreme fatigue.

Below you will learn some reasons that affect the quality of your sleep during the summer months.

Summer time

The most likely culprit that makes it difficult for you to sleep during the summer months is the extra exposure to sunlight you get in the evenings during the summer.

According to research , exposure to light in the late afternoon causes more awakenings during the night and affects the timing of deep sleep, the phase of sleep where our body actually repairs itself and makes us feel rested.

[Read: How to Increase Deep Sleep ]

The same study identifies light as the most important external factor affecting circadian rhythm , i.e. the body's internal clock that controls the sleep-wake cycle.

The body clock, located in your brain, uses light and darkness as signals for day and night. Due to the longer daylight hours in the summer, the time for melatonin, the sleep hormone, to be secreted is shorter than in the winter, which is one reason why you may wake up earlier and sleep less in the summer.

The highest temperatures

Higher temperatures during the summer can also wreak havoc on sleep. Under ideal conditions, your body temperature starts to drop a few degrees—about an hour or two before bedtime—to prepare you for sleep, and it continues to drop while you sleep.

This internal cooling effect helps us achieve the deep, restorative stage of sleep known as slow-wave sleep. However, when the ambient temperature is high outside, it prevents our body temperature from dropping, and this not only makes it difficult to sleep, but can also cause frequent awakenings during the night.

[Read: What is the Ideal Room Temperature for Sleeping? ]

The active social life

Beyond light and temperature, it's also helpful to look at your lifestyle during the summer, which can be quite different from your habits the rest of the year. Summer is a time when many of us take vacations, which can translate into more socializing, more drinking, and late-night eating.

All of these activities too close to bedtime will delay your body's internal clock and make it more difficult for you to fall asleep quickly and with quality.

5 ways to sleep better in the summer

With increased daylight hours affecting your circadian rhythm, higher temperatures keeping you awake, and social interactions affecting the quality of your sleep, you may feel like the battle is lost before it even begins.

Don't despair, though, because there are 5 ways you can combat the above signs and start enjoying more and better quality sleep during the summer months.

Let's see how:

1. Keep a consistent sleep routine

Going to bed and waking up at the same time every day, even on weekends - no matter how tired you may feel in the morning - will help your circadian clock adjust to your desired bedtime and so you will fall asleep more easily in the evenings.

2. Don't hide from the sun

In the mornings and throughout the day, open your curtains and get outside as much as possible. Sunlight during the day signals your body that it's time to be awake and strengthens your circadian clock, which in turn promotes better sleep at night.

3. Go into sleep mode

One to two hours before bedtime, make sure to dim the lights in your home or simply light candles, which will activate your body's natural melatonin production. Of course, don't forget to turn off electronic devices at that time as they emit blue light, which inhibits melatonin production.

If you need to use a screen at night you can reduce the brightness of the device to the lowest possible setting and change your screen in "night shift" mode, if available. If you can't lower the screen brightness, you can try the special glasses that block blue light. While there is some discussion about effectiveness them, there is research which suggests that they can reduce insomnia.

Then, with the lights dimmed, do something quiet and relaxing to get into sleep mode. We are not made to go from 100 km/h to zero. We need time to slow down or it will be difficult for us to fall asleep. For this reason, it is also a good idea to avoid aerobic exercise close to bedtime.

Finally, avoid eating a large meal at least 3 hours before bedtime, while when it comes to drinking, alcohol in the hours before bedtime may seem like an easy solution to falling asleep faster, however it will lead to poor quality sleep that will not rest you at all.

4. Avoid caffeine

Something many of us ignore is the duration of caffeine's effect on our bodies. Caffeine takes 5 to 6 hours to lose half of its initial effect and 10 to 12 hours to lose ¾ of its effectiveness and be metabolized by our bodies.

In other words, if you drink a coffee at 12:00 noon, then at 00:00 midnight ¼ of the caffeine will still be circulating in your brain. So it's a good idea to be careful with your caffeine consumption during the day.

5. Keep the bedroom cool

When it's time to go to bed, keep your bedroom temperature between 16 and 20 degrees Celsius. In general, people tend to sleep more soundly when the environment is cool. For some, once summer arrives and they turn on the A/C, they have been observed to sleep much better than they would in the spring or fall because they keep their bedroom cooler .

Nevertheless...

If despite all of the above, you're still tossing and turning in bed without sleep, get up and do something relaxing (like reading a book, meditating, or knitting) until you feel sleepy. Only then should you return to bed. This way, you won't associate your bed with insomnia. Bed should only be associated with two things: sleep and sex.

However, if none of these strategies help you and nighttime insomnia in the summer begins to interfere with your functioning during the day, it is a good idea to seek the help of a sleep specialist.

Tackle stress and insomnia with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.