More Sunny More Problems – How to Sleep Better in the Summer
June Gloom is in full effect but never fear—summer is almost here. The smell of freshly cut grass, trips to the beach, and visits to the county fare are right around the corner. Summer also comes with extended daylight hours. Moderate sun exposure has benefits, but prolonged daylight can mess with your shuteye.
Light, Darkness, and Your Sleep-Wake Cycle
Darkness is essential to sleep, with the absence of light sending a critical signal to the body that it is time to rest. Light disrupts this process by delaying the release of melatonin, a hormone produced in the brain’s pineal gland. Often known as the “sleep hormone” or the “darkness hormone,” melatonin influences sleep by telling the brain it is time to hit the hay. In response, the body’s physiological preparations for sleep—muscle relaxation, feelings of drowsiness, decreased body temperature—are triggered.
Melatonin levels rise as darkness falls and continue to climb throughout the night, peaking between 2:00 AM and 4:00 AM, then fall during early morning hours and remain low during much of the day (Dr. Zaar, 2023). Evening light exposure inhibits this natural process, negatively impacting sleep. Notably, short-wavelength (blue) light has been shown to suppress melatonin significantly more than other wavelengths (Sleep Foundation, 2024).
Why Too Much Light Can Disrupt Your Sleep
In layman’s terms, too much light at the wrong time or insufficient darkness throughout the night can confuse and disrupt the body’s internal clock, interfering with both the quantity and quality of sleep. This disruption can lead to difficulties in falling asleep, frequent awakenings during the night, and feeling unrefreshed in the morning. Moreover, chronic exposure to light at night has been linked with mood disorders, obesity, and cardiovascular issues due to circadian misalignment (Harvard Health Publishing, 2024).
Tips for Better Sleep During Extended Daylight Hours
To help maintain healthy sleep patterns during the longer days of summer, consider the following strategies:
- Use blackout curtains or shades: Ensure your window coverings are heavy enough to fully block light and well-fitted to prevent slivers of streetlight or early morning sunlight from filtering in.
- Invest in an eye mask: A comfortable eye mask can provide a personal zone of darkness and keep your partner’s reading light at bay.
- Dim the lights an hour before bed: Reduce exposure to artificial light in your environment by dimming lights and turning off electronic devices at least an hour before bedtime. Consider using red or amber lighting, which is less likely to interfere with melatonin production (Harvard Health Publishing, 2024).
- Expose yourself to natural light early in the day: Morning sunlight exposure helps reinforce your natural circadian rhythms, making it easier to fall asleep at night. Aim for at least 30 minutes of natural light shortly after waking (Vogue, 2024).
Maintain Consistent Sleep Habits Year-Round
The best thing you can do to address the increase in daylight is to practice good sleep habits consistently. Maintaining a regular sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can help ensure quality sleep throughout the year. Remember, the best sleep tips work all year long. Follow our blog for new tips every month and sleep better tonight and every night!
How SleepScore Can Help
At SleepScore, we’re committed to helping you understand and improve your sleep—daylight hours and all. Our free app provides detailed nightly sleep tracking, personalized insights, and science-backed tips to help you get your best rest, no matter the season. Using only your phone’s microphone and speaker, the SleepScore app measures your breathing and movement with no wearables required. It also offers smart recommendations based on your sleep patterns and environment—including light exposure. Download the free SleepScore app today and take the first step toward better sleep, tonight and every night.
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