5 Ways to Sleep Better During the Summer
Summer brings sunshine, family gatherings, vacations, and more time outdoors. Unfortunately, it can also bring restless nights.
If you’ve noticed that you’re tossing and turning more during the summer months, you’re not alone. According to the American Academy of Sleep Medicine, one in three people report sleeping less during the summer.
Quality sleep is one of the foundations of good health. It supports your immune system, improves mood, helps your body recover, strengthens memory, and lowers your risk of chronic diseases such as diabetes, heart disease, and depression. Even losing just a few hours of sleep each night can leave you feeling tired, irritable, and less productive.
Fortunately, there are several simple ways to improve your sleep—even during the hottest months of the year.
Why Is Sleeping Harder in the Summer?
Several factors work against healthy sleep during the summer.
First, longer daylight hours delay your body’s production of melatonin, the hormone that signals it’s time to sleep. Your body’s internal clock, called the circadian rhythm, relies heavily on light. When the sun stays out later, your brain receives the message that it should stay awake longer.
Second, higher temperatures make it more difficult for your body to cool down. Your core body temperature naturally drops before sleep. When your bedroom is too warm, your body has a harder time reaching this comfortable sleeping state, making it more difficult to fall asleep and stay asleep.
Finally, summer often means vacations, backyard gatherings, sporting events, and other social activities that can disrupt your normal bedtime routine. Even enjoyable activities can throw off your sleep schedule.
Five Ways to Sleep Better This Summer
1. Keep a Consistent Sleep Schedule
Your body thrives on routine. Going to bed and waking up at roughly the same time every day—even on weekends—helps regulate your internal clock.
While it’s okay to enjoy an occasional late evening, try not to let summer activities completely change your sleep schedule. Consistency makes it easier to fall asleep and wake up naturally.
2. Keep Your Bedroom Cool
A cool room helps your body transition into sleep.
Experts generally recommend a bedroom temperature around 65°F (18°C), although comfort varies from person to person. Use fans, air conditioning, or open windows when temperatures allow. If your bedroom tends to stay warm, consider using a cooling mattress pad or placing a fan near your bed to improve airflow.
3. Choose Breathable Bedding and Pajamas
Heavy blankets and synthetic fabrics can trap heat.
Instead, choose lightweight, breathable materials such as:
- Cotton
- Linen
- Bamboo
- Silk
These fabrics help wick away moisture and allow heat to escape, making it easier to stay comfortable throughout the night.
4. Limit Light Before Bed
Because summer evenings stay brighter longer, your brain may not recognize that it’s time to wind down.
A comfortable sleep mask can block unwanted light and make it easier to fall asleep. If you use curtains, consider room-darkening curtains that reduce excess evening light while still allowing some natural morning light to help your body wake up naturally.
It’s also helpful to reduce exposure to bright screens—phones, tablets, televisions, and computers—for at least 30 to 60 minutes before bedtime, as the blue light they emit can further delay melatonin production.
5. Stay Hydrated Throughout the Day
Dehydration can contribute to headaches, muscle cramps, and overheating, all of which interfere with quality sleep.
Drink plenty of water during the day, especially if you’re spending time outside or exercising. However, try not to drink large amounts immediately before bed, since frequent trips to the bathroom can interrupt your sleep.
Small Changes Can Make a Big Difference
You don’t have to completely overhaul your routine to sleep better this summer. Often, small adjustments—such as cooling your bedroom, maintaining a consistent bedtime, and limiting evening light exposure—can significantly improve your sleep quality.
If you continue to struggle with falling asleep, staying asleep, or feeling rested despite making healthy changes, it may be time to speak with a healthcare provider. Persistent sleep problems can sometimes be a sign of conditions such as sleep apnea, restless legs syndrome, anxiety, depression, or other medical issues that deserve evaluation.
At Aslan Health, we believe quality sleep is an essential part of whole-person health. If you’re experiencing ongoing sleep concerns, we’re here to help identify the cause and work with you to find practical solutions so you can feel your best.
Better sleep starts with healthy habits—and every good night’s rest is an investment in your long-term health.