While summer days bring energy and joy, they can also wreak havoc on your sleep. From late sunsets and high temperatures to noisy nights and disrupted routines, many patients report poorer sleep in the warmer months. Here’s why it happens—and what you can do about it.
Understanding Your Body Clock
The body’s natural sleep-wake cycle, or circadian rhythm, is closely tied to light and temperature cues. In summer:
- Longer daylight hours delay melatonin production, making it harder to fall asleep.
- Bright evenings fool your brain into staying alert longer.
- Hot nights make it difficult for your body to cool down, which is essential for restful sleep.
Signs You’re Not Sleeping Well
Even if you’re going to bed at your usual time, poor-quality sleep can leave you feeling:
- Tired or groggy in the morning
- Irritable or unable to focus
- Prone to headaches or tension
- More reliant on caffeine to get through the day
Easy Summer Sleep Fixes
Let’s explore simple, science-backed ways to improve your rest:
1. Control Your Light Exposure
- Use blackout curtains to block morning light
- Avoid screens (phones, tablets, TVs) 1–2 hours before bed
- Get 15 minutes of morning sunlight to anchor your circadian rhythm
2. Cool Down for Better Sleep
- Keep bedroom temperatures between 60–67°F
- Use a fan or programmable A/C
- Try cooling pillows, moisture-wicking sheets, or a lukewarm shower before bed
3. Set a Bedtime Routine
- Dim lights 1 hour before sleep
- Avoid large meals and alcohol within 2 hours of bedtime
- Engage in quiet, calming activities (e.g., reading, stretching, meditation)
4. Consider Supplements (with medical guidance)
- Melatonin: Can help shift your internal clock
- Magnesium: Aids relaxation and muscle function
What If Nothing Works?
If summer changes are making insomnia worse or triggering daytime fatigue, you may have an underlying sleep disorder such as:
- Sleep apnea
- Delayed sleep phase syndrome
- Restless legs syndrome
We offer comprehensive sleep evaluations, at-home testing, and customized treatment plans.
Get your sleep back on track. Contact Lung & Sleep Specialists for expert guidance today.