Why You’re Sleeping Worse in Summer and What to Do About It

If you’ve noticed your sleep quality dips as soon as the temperatures rise, you’re not alone. Summer sleep issues affect millions—and it’s not just the heat. From longer daylight hours to disrupted routines, summer has a sneaky way of messing with your rest.

Let’s break down why summer sleep can be so elusive—and what you can do to reclaim your nights.

1. The Heat Messes With Your Sleep Cycles

Our bodies rely on a natural temperature drop to help us fall and stay asleep. But when summer nights stay warm—especially above 70°F (21°C)—it disrupts this process.

What Helps:

• Cool your room: Use a fan or AC and keep the bedroom under 68°F (20°C) if possible.
• Switch your bedding: Choose breathable materials like cotton, bamboo, or linen.
• Take a lukewarm shower before bed to trigger a cooling response.

2. Longer Days Disrupt Melatonin Production

Melatonin, your sleep hormone, rises when it gets dark. But with longer summer days and late sunsets, your body may delay melatonin release—making it harder to feel sleepy at your usual time.

What Helps:

• Dim lights at night: Use warm lamps or sunset bulbs in the evening.
• Wear an eye mask to block out lingering light.
• Avoid screens 1 hour before bed—blue light suppresses melatonin even more.

3. Your Routine Might Be Off

Summer travel, social events, or later dinners can throw off your circadian rhythm. Even small changes to sleep and wake times can impact how rested you feel.

What Helps:

• Stick to a sleep schedule when possible—even on weekends.
• Set a consistent wind-down time before bed: no screens, low lights, calming music or reading.
• Limit alcohol: It may make you feel sleepy, but it disrupts deep sleep and causes night sweats.

4. Summer Anxiety and Restlessness

Ironically, with more free time or vacation plans, some people feel pressure to “make the most of summer,” which can heighten anxiety and interfere with sleep.

What Helps:

• Mindful journaling: Jot down a few things you’re grateful for or looking forward to.
• Cooling breathwork: Try inhaling through the nose and exhaling slowly through pursed lips.
• Magnesium-rich foods like leafy greens or a nighttime supplement may help calm your nervous system.

Real Talk: You Don’t Need Perfect Sleep Every Night

Your sleep won’t always be perfect—and that’s okay. Summer is a time of joy, movement, and sometimes later nights. Instead of stressing, focus on quality when you can: cool air, less light, and consistent rhythms.

As always, listen to your body. If you’re tired, rest. If you’re hot, cool down. The simplest shifts can make all the difference.

Suggested Reads

• Can a Magnesium Bath Really Relax You? Science vs Vibes
• The Role of Sleep in Immune System Support
• The Mediterranean Siesta: Science or Just Vibes?
• The Lymphatic Drainage Trend
• National Sleep Foundation – tips for sleeping better in the summer
• Harvard Health Publishing – on how heat affects sleep quality