Health experts: Summer events can disrupt sleep schedules

Many people may be staying up later for summer events like sports and entertainment, but experts say those changes can easily disrupt normal sleep schedules.

A sleep medicine specialist with National Jewish Health says maintaining a consistent sleep routine is one of the most important parts of overall health, sometimes even more important than the total amount of sleep.

She says a regular schedule may not only improve how people feel day to day, but could also reduce long-term risks for conditions like cardiovascular disease and dementia.

For those planning to stay up later than usual, she recommends “sleep banking,” which includes taking a short nap of no more than 30 minutes in the early afternoon.

She also advises avoiding late heavy meals and alcohol, both of which can interfere with sleep quality.

Caffeine should be limited and avoided after midday, since it can make it harder to fall asleep and increase next-day fatigue.

Experts also recommend taking time to decompress after stimulating events, allowing the brain and body to wind down before bed.

Even if sleep is disrupted, specialists say it is best to wake up within about 30 minutes of your normal wake time to help keep your body’s internal clock stable.

They also suggest getting morning sunlight and regular physical activity, which can help reset the sleep cycle and make it easier to return to a normal bedtime routine.