Summer brings longer days, warmer temperatures, and — for many people — worse sleep. The combination of heat, humidity, extended daylight, and disrupted routines can turn restful nights into restless ones. But with intentional adjustments, you can sleep just as well in July as you do in January.
The primary summer sleep disruptor is temperature. Your body needs to cool down slightly to initiate and maintain sleep, and hot, humid environments work directly against this biological process. Light is the second major factor — extended daylight delays melatonin production, making it harder to feel sleepy at your usual bedtime.
Summer Sleep Tips
- Keep your bedroom cool — Use air conditioning, fans, or open windows strategically. A room temperature between 65–68°F remains ideal year-round, even when it’s 90°F outside.
- Block the light — Blackout curtains are essential in summer when the sun may not set until 9 PM or later. They also help with early morning light that can wake you prematurely.
- Choose breathable bedding — Swap heavy winter blankets for lightweight cotton or linen. Moisture-wicking sheets help regulate body temperature.
- Stay hydrated but time it right — Drink plenty of water throughout the day but reduce intake 2–3 hours before bed to minimize nighttime bathroom trips.
- Maintain your routine — Summer travel and social events can derail sleep schedules. Do your best to keep consistent bed and wake times.
Don’t let summer steal your sleep. With these adjustments, you can enjoy the season and wake up refreshed. For year-round sleep guidance, explore The Sleep Ambassador’s resources. Read the full article on CNN →