Warm summer weather is great for barbecues and trips to the beach, but not so much for sleep High temperatures can lead to uncomfortable nights So we asked a sleep expert for advice on how to get a good night's sleep in the summer

The best mattresses on the market boast reliable temperature control, but that may not be enough Fortunately, Dr Donald Grant, Senior Clinical Advisor at Independent Pharmacy, can help you get a good summer sleep in three easy steps" "It can be difficult to get the best rest on warm nights," Dr Grant says" There are a range of lifestyle choices that can affect your ability to fall or stay asleep during the summer months"

While heat affects sleep, other factors may also contribute to sleep disturbances To help you get better sleep throughout the year, Dr Grant also offers some tips for sleeping through the seasons

If you need to cool down before bed, he recommends taking a cold shower instead of a warm bubble bath 'Thermoregulation is essential,' she says

"This shower not only cools you down before bed, it relaxes your muscles and improves circulation

Sleep experts recommend taking a shower about 30 minutes before bedtime, just before beginning the bedtime routine The shower should last 5 to 10 minutes to cool and relax the body, and the water should be neither too cold nor too hot Says the sleep specialist, "The ideal shower temperature is around 72 degrees Fahrenheit or 22 degrees Celsius, just warm enough to keep you cool and comfortable"

While we enjoy sunny days and bright nights in the summer, too much sun can wake us up frequently during the night and make it difficult to fall asleep Too much exposure to natural light before bedtime disrupts the body's internal clock," says Dr Bertrand This delays the secretion of melatonin, making it more difficult to fall asleep"

However, Dr Grant acknowledges that longer days mean later sunsets, but says there are a few things you can do to limit evening sun exposure: "Use blackout curtains, choose indoor activities, dim the lights

While it is well known that one should avoid drinking and eating within two hours before bed, Dr Grant warns that there are some foods to avoid: "Eating spicy foods like chili peppers may raise your body temperature, making it even harder to fall asleep in the summer

If you like spicy snacks, try to eat them only during the day, not at night Also remember that acidic, fried, and high-fat foods can also raise body temperature

While the above tips are about lowering your body temperature to sleep cooler during the hot summer months, heat is not the only cause of disturbed sleep or difficulty falling asleep Some sleep problems are caused by factors completely unrelated to weather or season, such as lifestyle

A major cause of sleep problems is the consumption of caffeine or alcohol before bed Sleep specialists explain, "Caffeine is a stimulant that increases alertness and can stay in the body for up to six hours"

"Alcohol before bedtime leads to fragmented rest and may increase the number of awakenings throughout the night

They also warn to stay hydrated throughout the day with water or herbal teas, as alcohol actively dehydrates the body and affects sleep As for caffeine, the 10-3-2-1-0 rule should be followed, and it should be taken in the morning Remember that caffeine is not limited to coffee; green tea and other caffeinated drinks can also affect sleep

Also, avoid exercise close to bedtime According to Dr Grant, it can increase arousal and heart rate, making it more difficult to fall asleep Other things to avoid before bed are electronic devices such as televisions and smartphones These devices emit blue light, suppress melatonin, and disrupt the sleep cycle," explains the senior clinical advisor "The use of electronic devices may even make a person more awake due to stimulating activities such as playing games or watching videos"