How to Sleep Better This Summer: A Doctor’s Quick Tips to Beat Insomnia
Summer is here—and so are the late nights, early flights, backyard barbecues, and busy plans that come with it. Whether you're road-tripping across the country, camping under the stars, or squeezing in family time over the long weekend, your sleep might be taking a hit.
But don’t worry: getting a solid eight hours isn’t out of reach. With a few simple lifestyle tweaks, you can sleep deeper and feel better—even when your summer calendar is packed.
Here are Dr. Aiyer’s top strategies for fighting off insomnia this season:
1. Cut Back on Caffeine
We get it, coffee is life. But if you’re sipping that second (or third) cup in the afternoon, it might be costing you sleep later. Caffeine can linger in your system for hours, so try switching to water or herbal tea after noon. You might notice your sleep improves in just a few days.
2. Exercise
Getting your heart rate up during the day can help you fall asleep faster and sleep more soundly. But if you hit the gym too close to bedtime, your body might still be too revved up to relax. Aim for a morning or early afternoon workout to get the benefits without the buzz.
3. Rethink That Nap
That post-lunch nap might feel great in the moment, but it could sabotage your sleep at night. If you're struggling to fall asleep, try cutting down on naps or avoiding them altogether to reset your sleep drive and help your body crave bedtime again.
4. Power Down Early
In the age of iPhones, tablets, and late-night scrolling, our brains are constantly overstimulated. The blue light from screens can mess with your circadian rhythm, making it harder to fall asleep. Try to log off by 8 or 9 p.m. and keep devices out of the bedroom when possible.
The Bottom Line Even with a full summer schedule, your sleep doesn’t have to suffer. These small shifts can help you feel more rested, focused, and ready to actually enjoy the season.
Wishing you a restful night and a very happy 4th of July.
Want more real-world health tips from Dr. Aiyer? Follow us on Instagram @mindandbrainlink for weekly advice that’s clear, evidence-based, and easy to apply.
#SleepTips #InsomniaHelp #SummerWellness #MindAndBrainLink #MentalHealthMatters #DoctorAdvice
