Sleep better in a Saudi summer

Heat is one of the most common reasons for poor sleep in a Saudi summer. Your body temperature naturally drops as you fall asleep, so a hot, stuffy bedroom makes it harder to settle and easier to wake during the night.

Make the bedroom cool, dark and quiet. Close curtains or shutters during the day to keep heat out, use air conditioning or a fan at a comfortable setting, and choose light, breathable bedding and nightwear.

Keep a regular schedule where you can. Late summer evenings often push bedtimes later, so if your routine has drifted, move it earlier in small steps of 15 to 30 minutes rather than all at once. Aim for similar wake-up times, including at weekends.

Get daylight early in the day, but avoid the midday heat. Morning light helps set your body clock, and a walk in the early morning or after sunset is easier than activity at midday. Avoid intense exercise close to bedtime.

Watch the evening habits that interfere with sleep: caffeine late in the day, large or heavy meals just before bed, and bright screens in the last hour. Stay well hydrated through the day, but you may find it helps to drink a little less in the last hour or two before bed so you are not woken to use the bathroom.

Short afternoon naps can be useful, but long or late naps can make it harder to fall asleep at night. If you regularly cannot sleep, snore loudly, stop breathing in your sleep, or feel very sleepy during the day, speak to your doctor, because these can have causes that need proper assessment.