Why does the sun make you tired? Three reasons and solutions.
Is there anything better than a day spent on the beach, lounging in the sand, and listening to the waves? Summer is upon us and I don’t know about you, but I could spend hours having fun in the sun. One of the best parts about summer is the extra daylight and time spent outside with your littles, but have you ever noticed thatat the end of a summer day, you and your little ones feel utterly exhausted? There is actually evidence that shows the sun can make you tired
Here are a few of the reasons why this happens and s some of our suggestions to keep you and your kiddos cool, comfortable, and healthy during a day outside.
1. Changing Internal Temperature
When you spend time in the sun, your body naturally heats up but starts working to maintain that internal temperature.
This is when you’ll notice changes like sweating as your body attempts to release the extra heat that is building up. All of that extra work saps your energy even if you aren’t conscious of the changes occurring.
Maintaining your internal body temperature is crucial to bodily functions like breathing, digesting, and even moving. Your internal body temperature should ideally fall around 98.6 degrees. A few key ways to bring it down if you or your baby is overheated include:
Go sit in a shaded area.
Take small sips of water or a sports drink with electrolytes.
Put a cool washcloth on your forehead or neck.
Take a cool bath or shower or jump in the pool!
2. You’re Not Drinking Enough Water
If you are outside, in the sun sweating, for an extended period of time you can easily become dehydrated. Why? Because sweat is literally water leaving your body. And, when you don’t have enough water in your body, that means that you have less blood to circulate. The sudden decrease in oxygen and even nutrients can lead to exhaustion.
, Thankfully, dehydration often shows itself through secondary symptoms, even if you aren’t feeling particularly parched. Lack of water in the body can trigger headaches, dizziness, and even nausea. If you feel any of these key symptoms, try drinking a bottle of water or something with electrolytes and see if it helps.
3. Your Immune System is Triggered
When you're hitting hour three at the pool, the radiation from the sun’s rays actually begins to change your DNA. This quickly catches the attention of your immune system which immediately starts working to correct it.
In some people, it will produce more melanin–a substance in your body that determines your hair, eye, or skin pigmentation. The more melanin you have in your body the more the UV rays will produce a tan while others, with lower melanin, will get a sunburn. Sore skin at the end of the day is caused by dilated blood vessels at the surface of the skin, designed to cart extra oxygen and nutrients to the surface by the immune system.
This extra blood flow poses another problem for your body though. It is tied closely to more serious dehydration which prompts more exhaustion. It is a never-ending cycle.
Staying Safe
What can you do to keep yourself and your little one safe in the hottest part of the summer?
Drink Plenty of Water
Dehydration is one of the leading causes of exhaustion following a day spent in the sun. Not sure I would recommend this for kids. Can we replace with something like a water bottle with the times of the day on it to see who can get their water intake in?
We know, you might like an afternoon coffee or a fruity cocktail, but it’s best to avoid caffeinated or alcoholic beverages when in the sun. And your kiddos? Switch out the apple juice for water.
Apply Sunscreen And Wear Protective Clothing
Sunscreen is an important component when spending a long day in the sun. Make sure that you are using a mineral-based broad-spectrum cream with an SPF 30 or greater. You can start by applying it fifteen minutes prior to going outside and reapply it every other hour that you’re in the sun. You also may need to reapply more frequently if you or your little one are sweating a lot or have gone swimming. Keep in mind that sunscreen for babies six months and younger is not recommended and many sunscreens contain harmful chemicals which is why we recommended mineral based options. Instead, for babies and young children, you can dress them in protective clothing to ensure their skin is protected.
Stay Inside During Peak Hours
We know, it’s hard to keep our children inside when the sun is shining, even if it’s hot. But on those very humid, hot days, it’s best to stay inside during peak hours. As an alternative, you could spend time watching a movie, playing a boardgame, or arts and crafts
If you have to go outside, try to do so outside of the peak hours of the midafternoon–early before 10:00 AM or during the late afternoon after 2:00 PM.
Take a Nap
If you’re feeling tired from an afternoon in the sun, imagine how your little one feels. Encourage them to take a good nap with you so that you can wake up refreshed and ready for the evening.
My Sweet Sleeper can help you to manage nap time and good sleep hygiene all year-round. In addition to one-on-one and group coaching, we also offer virtual sleep classes and eBook guides to give you the tools you need to help your little one feel more well-rested!
