While some people find the long, warm days of summer restful, many of us find that sleep totally falls apart in the summer months. In a survey from the American Academy of Sleep Medicine, 36 percent of adults reported getting less sleep in summer. Research has uncovered similar patterns, with some studies finding that adults tend to sleep for a shorter duration during the hot summer months and for longer periods during winter.
The question is: Why does this happen? And, more importantly, what can you do to maximize sleep during the summertime? We caught up with sleep experts to get to the bottom of this issue, and to share evidence-based hacks for better summer sleep.
- ABOUT OUR EXPERTS: Dr. Thomas Michael Kilkenny, D.O., is director of the Institute for Sleep Medicine at Northwell’s Staten Island University Hospital. Tom Hensen, B.Sc., is a physiotherapist, certified sleep coach, and co-founder of Feder & Kern. Alex Dimitriu, M.D., is a double board-certified physician in psychiatry and sleep medicine and is the founder of Menlo Park Psychiatry & Sleep Medicine.
Why Sleep Can Go Downhill in Summer
Heat is definitely one reason why sleep can be harder to come by in the summer—but it’s not the full story. Poor summer sleep also has to do with changes in our circadian rhythms.
Your circadian rhythm is your body’s natural, internal 24-hour clock. It’s super sensitive to light exposure. In summer, increased evening light delays the circadian clock. According to Dr. Thomas Michael Kilkenny, D.O., director of the Institute for Sleep Medicine at Northwell’s Staten Island University Hospital, this can cause sleep to occur at a later time. On the other hand, stronger morning light triggers earlier wake times, he explains. In short, you end up with less sleep overall.
In addition, melatonin, the hormone released at night to help us fall asleep, is also affected by circadian rhythm changes. The brain’s pineal gland pumps out more melatonin in winter than in summer, Kilkenny explains. The longer the night, the longer this gland works to produce this hormone. This results in a longer sleep duration in winter and shorter sleep duration in summer.
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And yes, the heat itself is also a major factor. Simply put, the hotter our bodies are, the harder it is to fall asleep. “In many cases it’s just harder for the body to cool down,” says Tom Hensen, B.Sc., physiotherapist, certified sleep coach, and co-founder of Feder & Kern. “Falling asleep is closely linked to a drop in core body temperature, and hot bedrooms make that process much more difficult.”
Finally, changes in lifestyle and schedules that tend to occur in summertime can negatively impact sleep. “Longer evenings and more social activities don’t help,” Hensen says. “People stay outside longer, get home later, and their routines become less consistent.” Add vacations and kids’ summer vacations into the mix, and you’ve got the potential for an inconsistent and exhausting sleep schedule.
Are Some People More Affected By Seasonal Changes?
Not everyone is affected equally by the summer sleep blues. “Some people seem remarkably resilient, while others notice even small changes in daylight or routine,” says Hensen. According to Kilkenny and Hensen, certain groups of people may be more susceptible to summer sleep issues than others, including:
- Night owls. Those who tend to stay up late are more prone to summer sleep problems than morning people.
- Younger adults (18–30 years): This group is most vulnerable, while older folks are less affected.
- Women. Sex differences can occur, with females being much more sensitive to seasonal light effects.
- Light sleepers. People who already sleep lightly or have an inconsistent sleep schedule may notice seasonal changes more.
8 Hacks for Better Summer Sleep
Finding yourself more bleary-eyed in the blazing months of heat? Here are 8 expert-backed hacks for better summer sleep.
1. Darken Your Sleep Space
Kilkenny recommends darkening your bedroom or sleep space with blackout curtains or shades. It all goes back to circadian rhythms and melatonin release. “Blackout curtains or eye masks block light,” he explains. “Without the increased light availability, there will be earlier melatonin secretion, which improves sleep quality and total sleep time.”
Read More: Steal These Health Experts’ Nighttime Rituals For Better Sleep And Well-Being
2. Take a Lukewarm Shower Before Bed
“One thing I recommend surprisingly often is taking a lukewarm shower before bed,” Hensen says. While a lukewarm shower in summer may sound counterintuitive, it could make a real difference. “Many people assume ice-cold is better, but cooling the body too aggressively can actually backfire because the body tries to warm itself up again afterwards.”
3. Try the 3-2-1 Method
Alex Dimitriu, M.D., double board-certified physician in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine, recommends a simple but effective method for boosting quality sleep. “Start slowing down, stopping work, drinking, and screens using the 3-2-1 method,” he says. Here’s what that means:
- 3 hours before bed, stop alcohol and food consumption
- 2 hours before bed, stop work or anything too stimulating
- 1 hour before bed, turn screens off
4. Maximize Morning Light Exposure
If summer is putting a kink in your sleep, focus on maximizing bright morning light exposure. “Morning sunlight is the strongest technique for counteracting the effect of summertime’s long evenings,” Kilkenny. Try spending some time outdoors in the morning, whether that’s taking a walk, going on bike ride, gardening, hiking, or taking your kids to the park. Just stay away from sunglasses in those morning hours, Kilkenny notes, as they diminish the effects of sunlight.
5. Let Your Feet Be Free
Another lesser-known tip: Free up your feet while you snooze. “If your feet naturally end up sticking out from under the covers at night, don’t fight it. There is actually some physiology behind that,” Hensen shares. “The body can release heat through the feet quite efficiently, which is probably why so many people instinctively do it.”
6. Keep Your Bedroom Cool
Most of us prefer to sleep in a cool room whenever possible during summer. Kilkenny recommends maintaining a bedroom temperature between 60-67°F. (A combo of fans, cooling mattress pads, and air conditioning can get you to this temp range.) “Excessively hot or cold environments negatively influence sleep quality in general, but hot nighttime temperatures have been shown to reduce total sleep time, increase the amount of light sleep, and reduce the amount of deeper sleep,” Kilkenny says.
7. Practice Good Sleep Hygiene
The healthy habits that see you to sleep all throughout the year are especially necessary in summer, according to Kilkenny. He recommends:
- Keeping regular bedtime and wake times
- Limiting napping to less than 20 minutes
- Avoiding heavy meals and limiting fluid intake within 2-3 hours of bedtime
- Totally avoiding caffeine for at least 4-6 hours before bed
8. Consider Supplements
Certain supplements can be helpful for summertime sleep challenges. One option with plenty of research backing: magnesium. Higher levels of magnesium in the body are linked to better sleep—yet about 45 percent of adults are deficient in this mineral. Experts recommend taking a magnesium supplement of about 350 milligrams (mg) a day for sleep, preferably magnesium glycinate.
Other supplements that may be helpful for sleep include:
- Melatonin
- L-Theanine
- Glycine
- Valerian root
When to See a Doctor
If you’ve tried all the hacks for better summer sleep and are still suffering, you may be dealing with more than just a passing problem. Certain health conditions can also cause sleep disruption (during the summer or other times). When lifestyle changes aren’t doing the trick, consider reaching out to a healthcare professional to rule out any medical issues. Or consult a licensed therapist to discuss options for addressing insomnia, such as cognitive behavioral therapy for insomnia (CBT-I).