Summer Solstice & Summer Sleep
How to Rest Well on the Longest Days of the Year
Trying to get a good night’s sleep in the summertime can be a torturous endeavor, especially if you’re not fortunate enough to have air conditioning. Tossing and turning as you try to find that perfect spot of coolness can interfere with the task at hand—sleeping.
But temperature isn’t the only thing keeping people awake in the summer. Longer daylight can really throw a wrench into a normal sleep routine as well. And the week around the summer solstice (known as the longest day of the year) can be especially rough on your sleep.
Why Light Keeps Us Awake
Our internal clocks are set based on the rising and setting of the sun. This is known as our circadian rhythm, and it’s the basis for why we feel awake and tired at the same time every day. Our bodies produce melatonin as it grows dark outside, and our body slowly eases into sleepiness. But with light pouring through our bedroom windows until a later hour during summer solstice week, our bodies have a hard time determining when it’s truly bedtime. Research indicates that increased evening light exposure during daylight saving time can delay melatonin production, leading to later bedtimes and reduced sleep duration. [Rolling Out]
Ways to Keep it Dark
Keeping your usual sleep routine and going to bed at the same time is always good for your sleep, but that can be challenging when light is still peeking through your blinds.
- Items like blackout curtains on your windows can help keep your sleep space dark as the sun hangs on later outside.
- A much more affordable eye mask can be beneficial as well. There are a variety on the market, but try to select one made of a material like silk that stays cooler and won’t be as uncomfortable on hot nights.
Managing Summer Heat for Better Sleep
Elevated nighttime temperatures can significantly disrupt sleep quality. A large-scale study analyzing over 3.75 million nights of sleep data found that for each 1°F increase in bedroom temperature between 60–85°F, sleep efficiency decreased, and individuals experienced shorter total sleep time and longer periods of wakefulness after sleep onset. [Oxford Academic]
To combat summer heat:
- Maintain a Cool Bedroom: Aim for a bedroom temperature between 60–67°F. [The Spruce]
- Use Breathable Bedding: Opt for lightweight, moisture-wicking materials like bamboo or cotton to enhance comfort.
- Stay Hydrated: Drink plenty of water throughout the day to help regulate body temperature at night.
How SleepScore Can Help
Managing sleep during long summer days and warm nights doesn’t have to be a struggle. With the free SleepScore app, you can track how light and temperature affect your sleep quality and get personalized, science-backed recommendations to improve your rest.
Whether it’s helping you adjust your bedtime routine, recommending ways to cool your sleep space, or giving you nightly sleep scores and trends, SleepScore is your summer sleep companion.
Download the free SleepScore app from the App Store and make every night—no matter how bright or hot—a restful one.
Happy Solstice!
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