Published: July 01. 2010 2:00AM

By Kondria Woods
CONTRIBUTING WRITER

Longer summer days mean more time to enjoy the Upstate’s natural wonders, summer festivals and family reunions, among other things. Even the best days, packed with back-to-back activities, stretch into breezy nights under the stars.

Who would want to end the fun just to get some bedtime winks?

You would, and summertime sleeping is just as important, if not more so, than winter snoozing, mostly because we’re all more active. Ultimately, the best beauty tip for being ready for those summer barbecues and pool parties is getting some good, quality sleep. This list of take-along tips will get you all set for dreamland.

• Use low lighting. Bright light, like morning sunshine, tells your body it’s time to wake up and stay up. That can be a distraction if you’re trying to calm down and rest. Use a dimmer switch to lower the intensity of any overhead lighting, and turn off beside lamps. Place a night light in an outlet across the room for minimum lighting.

• Minimize your technology . We’re a truly “plugged-in” society: We’re glued to our TVs, and our iPods and laptops are like extensions of our bodies. Turn off the TV, as the light from the picture acts as a stimulant to your body. The same goes for the laptop, as the temptation to keep typing or surfing the Internet won’t do anything for quality sleep. If you must have music, play your favorite soothing tunes that amp up the relaxation factor.

• Don’t eat within an hour of bedtime. The food you eat needs time for digestion, and eating a heavy meal or a light snack still requires your body to muster the energy to accomplish that task. Lying down on that job is a recipe for indigestion and an upset stomach, which will delay your good night’s sleep. Give your food some time to work its way through your system before you turn in.

• Keep bedtime consistent . Train your mind and your body to wrap up your day at the same time every day. The routine is a good match for your own body’s circadian rhythm, or the times that you naturally and effortlessly awaken and rest each day. Keep yourself honest and feel free to inform your friends and family about your designated bedtime.

• Keep the temperature cool . Just like the porridge that won Goldilocks over, the temperature in your bedroom shouldn’t be too hot or too cold. “Just right” should fall between 68 and 73 degrees. Your body temperature cools off when you settle down for a rest, and it’s best if your surrounding environment matches your own temperature.

• Have a comfortable mattress . An almost obvious afterthought, our mattress is often taken for granted. Clean linen can cover a lumpy, uncomfortable mattress. Remove the linen and mattress pads, including the egg-crate foam covers, and take a close look at what’s going on with the mattress. Is the ticking unraveling? Are there exposed coils? Do you notice any sagging? For non-pillow-top mattresses, take the time to turn the mattress to assure even wear on both sides.