Longer days, looser schedules, and spontaneous fun can throw your healthy habits off track in the summer. With the kids out of school and the sun setting later, it’s easy to overdo it with too many late nights, too much sugar, and more drinks than usual.
Summer should feel light and energizing, not leave you sluggish or drained. With a few simple shifts, you can stay balanced without giving up summer fun. Ahead, you’ll find 10 healthy living tips you can actually stick to, whether your day revolves around work meetings or playground runs.
1: Stick to a consistent sleep schedule.
Late sunsets and packed calendars can throw off your sleep schedule. Try to keep your bedtime and wake-up time within the same 30- to 60-minute window each day. This helps your body stay in rhythm, even when your routine shifts. Getting enough sleep keeps your mood stable and supports your metabolism. It also helps you avoid those annoying late-afternoon energy crashes.
2: Go easy on alcohol.
Drinks by the pool are part of summer fun, but too much alcohol can dehydrate you and disrupt your sleep. And it can leave you feeling groggy in the morning, especially if you’re waking up during the night. Try alternating each alcoholic drink with a full glass of water. When you pace yourself and stay well hydrated, you’re more likely to feel good the next morning.
3: Choose cooling bedding.
Sleep during summer can feel impossible when you’re hot and sweaty. Invest in summer bedding that works with your body, not against it. Shop for summer bed sheets, cooling pillows, and sleepwear for summer made with moisture-wicking fabrics and cooling technology. Look for lightweight materials that breathe better than cotton to help minimize night sweats and sleep disruptions.
4: Time your outdoor activities.
Soak up the sunshine but avoid peak heat. Morning walks or evening bike rides help you stay active without overheating. And exposure to natural light during cooler times of day supports your sleep-wake cycle and boosts your energy. If you live in a place where summer heat is oppressive, even just 15 minutes outside when it’s cooler can lift your mood and help clear your head.
5: Put hydration on autopilot.
If you feel desperate for a drink of water, you’re already dehydrated. Don’t wait until you feel thirsty, keep a water bottle within reach throughout the day and take sips regularly. Add electrolytes if you’re sweating more than usual. Infusing water with fruit or herbs keeps things interesting and makes it easier to reach your hydration goals.
6: Set boundaries around screen time.
With the kids home and your schedule off, screen time can sneak up on you. Before you know it an hour has gone by and you don’t even remember what you were doing. Set tech-free hours on your smartphone, especially before bed. Too much blue light in the evening makes it harder to wind down. Limiting tech at night can protect your mental health in summer and beyond.
7: Don’t skip meals.
Busy summer days can make it easy to forget to eat. Then you find yourself suddenly hungry, and that’s when you’re more likely to reach for fried foods, huge portions, or sugar-packed snacks. Stick to regular mealtimes and keep balanced options on hand. Fresh fruit and veggies, lean proteins, and whole grains help fuel your day without the crash.
8: Travel with sleep essentials.
Sleep can be tough when you’re away from home, so pack smart. A cooling sleep mask blocks light and keeps your face cool, while earplugs cut down on unfamiliar noise. Bring your own moisture-wicking pillowcases made with cooling fabric to help prevent overheating at night. A few smart additions to your travel bag can help you sleep wherever summer travel takes you.
9: Keep sweets and snacks in balance.
Treats are part of summer fun. You don’t have to skip the ice cream or s’mores, just stay mindful. Pair sugary foods with protein or fiber to help balance your blood sugar and focus on quality over quantity. Enjoy an occasional treat, but make sure that most of what you eat is wholesome and nutritious.
10: Make time for wind-down moments.
Even fun days can feel overwhelming, especially for those who are sensitive to noise and excitement. Build in small ways to reset, like stepping outside for a few quiet minutes, reading a few pages of a book, or mindfully stretching before bed. These moments help calm your nervous system and give your body space to recharge.
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