Why You’re Sleeping Worse In the Summer – and How to Fix It

There’s a lot to love about summer, including late sunsets, warm breezes, and evenings that stretch lazily into the night. But, for many of us, this season also brings something less welcome: sleepless nights. 

Struggling to Sleep in the Summer? Here’s Why

Summertime insomnia is more common than you might think, and it has a lot to do with how light, heat, and air quality affect your body’s natural rhythms. If you’ve been feeling groggier than usual or find yourself wide awake at 2 a.m. wondering what’s wrong, here’s what might be going on, and what to do about it.

When Sunshine Stretches Too Long

Longer days may lift your mood, but they can wreak havoc on your sleep. That’s because sunlight plays a direct role in regulating melatonin, the hormone responsible for helping you feel sleepy at night. 

When your evenings are flooded with daylight, your brain delays the melatonin release, pushing your internal bedtime later and later. This misalignment with your natural circadian rhythm can lead to sleep disruption and that familiar drag the next day.

To stay in sync with your body clock, it helps to create a darker, sleep-friendly environment. Blackout curtains are a game-changer for summer bedrooms, especially if you live in a spot where the sunset doesn’t roll around until after 10 p.m. 

Eye masks are also an easy, travel-friendly option. And, if you tend to scroll through your phone before bed, try dialing down your screen time or switching on night mode to reduce your exposure to stimulating blue light.

Too Hot to Drift Off

One of the biggest culprits behind hot weather insomnia is the heat itself. Sleep and heat don’t pair well, especially when your room feels more like a sauna than a sanctuary.

Your body naturally cools down before bed and stays cooler during deep sleep stages, but warm air and stuffy bedrooms can throw that off completely. When your core temperature can’t dip as it needs to, your sleep quality takes a hit.

If you’ve been tossing off the covers night after night, it might be time to rethink your sleep setup. Experts recommend keeping your bedroom between 65°F and 68°F for optimal rest. 

That could mean turning on a fan, cracking open a window, or setting your air conditioner to a cooler temperature an hour before bed. 

You might also try a warm (not hot) bath in the evening, which can actually help your body shed heat by encouraging blood flow to your skin and limbs. 

And, if you’re really struggling, investing in breathable sheets or a cooling mattress topper can really make a big difference.

Allergies in Full Bloom

Spring may kick off allergy season, but summer isn’t exactly gentle if you have any sensitivities. Pollen, mold, and dust mites flourish during these months, sneaking into your bedroom and turning peaceful sleep into a sniffly, itchy struggle. 

For some people, the combination of warm weather and poor air quality can wake them up at night or make it difficult to fall asleep in the first place.

To breathe easier, think about ways to improve your bedroom’s air quality. A good air purifier with a HEPA filter can reduce allergens in the room, and regular vacuuming (especially with a HEPA vacuum) will help to keep dust and pollen at bay. 

Washing your sheets often, especially after outdoor activities, can also cut down on lingering allergens. And, if you’re using allergy meds, choose ones that won’t leave you jittery or wide-eyed when it’s time to hit the pillow. Look for ingredients like pseudoephedrine, which may keep you up.

Resetting Your Summer Sleep Routine

Summertime insomnia may be a seasonal nuisance, but it doesn’t have to stick around all summer long. The key is to understand how your environment influences your sleep, and take small, intentional steps to make your space more sleep-friendly. 

Whether you’re dealing with late-night light, hot bedrooms, or itchy allergies, these summer sleep tips can help restore a bit of your nighttime peace. After all, a well-rested summer is a more energized one and, with the right tweaks, a good night’s sleep can be just as sweet as a golden hour walk or backyard barbecue.