To get the temperature down in the bedroom, it's a good idea to ventilate both morning and evening.
"Then close the windows and pull down the curtains during the day so that the residence doesn't get too warm. If you lack a fan, you can also sleep with an open window at night, provided you feel safe," writes Christian Benedict, professor of neuroscience and sleep researcher at Uppsala University, in a text message.
Earplugs and sleep masks can also be used to avoid being woken up by the early sunlight and bird chirping.
But in addition to the conditions in the room, Christian Benedict gives five tips to consider during the day:
• Take a warm shower before bedtime. It may sound backwards, but warm water on the skin dilates the blood vessels in the extremities, which facilitates the body's heat release. It helps the body to cool down – an important prerequisite for falling asleep.
• Avoid larger amounts of alcohol – it disrupts sleep quality.
• Drink plenty of water during the day, but avoid large amounts right before bedtime so you can avoid nighttime toilet visits.
• Try a duvet in linen or silk. These materials breathe better than down and prevent it from getting too warm under the duvet.
• Avoid heavy or strong food late in the evening, as it can cause reflux and bloating when you go to bed.
It's easy to get stressed when you can't sleep. But a bad night's sleep is nothing to worry about, according to the sleep expert.
"An occasional night with poorer sleep is not dangerous. Instead, be glad that it's finally summer. Research shows that we sleep slightly shorter during the light summer months than during the winter half-year – a natural and harmless pattern."
