• Sleep
  • Wellness
  • June 21, 2021

Long days, short sleep


It’s no secret that day light can hinder your sleeping pattern.  Trying to get a good night’s sleep in the heat with the blinding light peaking around the corner of your blinds can be a torturous endeavour. 

Our body clocks are based on sunrise and sunset, also known as your circadian rhythm. It’s the reason for your energy in the morning and your fatigue at night. As the sun begins to set, our bodies produce melatonin, signalling that it’s time to go to bed!

But what you might not know, is long days like June 21st can disrupt your circadian rhythm. And if you’re patrial to googling ‘how to sleep?’ at 2am, it looks like you need to up your sleeping A-game.So, what are some small effective changes we can make to ensure we get our beauty sleep during these bright summer nights?

Mask on

If you haven’t got blackout blinds, grab an eye mask, whack it on and bobs your uncle! Research from a 2010  study on the effects of eye masks found they elevated levels of melatonin, easing your body into a restful slumber. Dial up your white noise sounds and your ready to drift off.

Scrolling is getting in the way of your Zzzz’s

We know, we can’t resist the draw of social media, but it’s impacting your sleep. Seriously. Long days are hard enough on our sleeping pattern as is, add scrolling to the mix and we’re in for a tired, cranky nightmare. In a 2019 study,  it was found that the more time adolescent spent scrolling, the more trouble they had falling asleep and the less sleep they got during the night. It’s said that blue light emitted from electronic screens can have the most dire impact on sleep quality, it stimulates a part of the brain that makes us feel alert leaving us buzzing with bundles of energy, when we should be winding down.

It’s getting hot in here so open your windows!

As the weather gets warmer and your duvets get kicked off the bed. Your body struggles to get some sleep due to copious amounts of tossing and turning during the night. Your body is constantly trying to fight the heat by working harder to produce sweat. This prevents you from progressing through the sleep life cycle and preventing that blissful deep sleep we all dream of. Cool the body temp with a sheet, a window and door open and pack your fluffy pyjamas away cause the body sleeps best between 18 – 22 degrees Celsius. 

And of course, no sleep hygiene, sleep routine or song and dance is complete without a Mude Sleep. Packed with chamomile and valerian root, our magic tin of dreams will send you snoring in no time.