Summer Days Not Drifting Away

Longer days and warmer nights may feel uplifting, but for many of us they can massively disrupt one of the most important pillars of health: sleep.

While all around them are basking in the brightness and energy of summer, for many people, sleep becomes noticeably worse during the summer months. And given the fact sleep (or lack of it) impacts not just the night-time, but the way we feel in waking hours, it’s important to maximise ‘shut eye’ for our overall health and wellbeing.

The reasons behind the diminishing of sleep quality over the summer are both environmental and biological, and understanding them is the first step to improving rest.

Light is the primary driver of our circadian rhythm. Longer daylight hours – especially where evenings stretch well beyond 9pm – delay the release of melatonin, the hormone responsible for making us feel sleepy. Compare that to how much more we feel inclined to ‘bed in’ in the winter months, even at those same hours of the day, and you will see how the brain reacts to natural light.

Temperature plays an equally significant role too. The body needs to cool slightly in order to initiate sleep, but warm bedrooms can interfere with this process. Ideally, sleep environments should sit between 16–18°C, yet summer nights often exceed this, particularly in modern, well-insulated homes.

Many people turn to quick fixes, albeit not all are effective. Electric fans can help, but only if they are moving cooler air. Opening windows can aid airflow, though this depends heavily on outdoor temperature and noise levels. Blackout blinds can be one of the most effective solutions, reducing early morning light that can prematurely wake the body.

Alcohol is another factor often overlooked. Generally, our intake increases over the summer, with a greater likelihood for social events, holidays, major sport tournaments, and periods where we might kick back and relax. While alcohol may initially induce drowsiness, it disrupts sleep quality later in the night, reducing REM sleep and increasing wakefulness - effects that are often more pronounced in warm conditions.

Finally, bedding choices can also make a measurable difference. Natural fibres such as cotton and linen allow for better airflow and moisture absorption than synthetic materials, helping regulate body temperature more effectively.

Ultimately, summer sleep requires a degree of adjustment if you’re to maximise the season. Yet done well, you will get up the next day feeling awake, aware, and awash with energy.