Is Summer Stealing Your Sleep?

Hot nights, restless sleep

As we age, our bodies become less efficient at regulating temperature. Bodily changes such as menopause, other disorders, and even certain medicines can make bodies run hot. Add in the summer heat and you’ve got a recipe for a restless night’s sleep.

Try this:

Use fans to improve airflow
Choose lightweight, breathable bedding
Take a cool shower before bed

Longer days = later bedtimes

In summer, sunlight stretches well into the evening, which can delay the body’s natural production of melatonin—the hormone that tells us it’s time to sleep. According to the NIH, even small changes in evening light exposure can shift our circadian rhythms, the internal “clocks” that regulate sleep and wake cycles. People tend to go to sleep later in the summer, and early morning plans could mean getting less sleep.

Try this:

Dim household lights 1–2 hours before bedtime
Use blackout curtains or eye masks to simulate darkness
Avoid screens an hour before bed, as blue light can suppress melatonin even more

Shifting routines can disrupt habits

Summer is full of fun–from family visits to vacations to late-night baseball games, summer fun often pushes bedtimes later than usual. Inconsistent sleep schedules, even as short as an hour, can cause grogginess, mood changes, and trouble focusing the next day. In the summer plans are always shifting, which could lead to many groggy days.

Try this:

Keep bedtimes and morning alarm times within one hour of your usual schedule
Create wind-down rituals like stretching, herbal tea, or reading
Limit caffeine and heavy meals in the evening

Travel and new environments

New places are exciting. However, they also mean new beds, strange sounds, and unfamiliar routines. Whether you’re heading on vacation or visiting loved ones, change can make sleep harder to come by.

Try this:

Pack familiar comfort items such as a favorite pillow or blanket
Stick to a few wind-down rituals, like the same stretches, herbal tea or book you’d read at home
Be patient—the body often needs a few nights to adapt

When sleep loss starts to add up

Everyone has a restless night now and then, but chronic sleep disruption can lead to long-term issues. Poor sleep is linked to an increased risk of heart disease, memory problems, depression, and even a higher risk of falls—especially in older adults. Caregivers who don’t get enough rest may experience burnout and physical exhaustion.

Try this:

Talk to a doctor if sleep problems last more than a few weeks
Rule out sleep apnea, medication side effects, or anxiety
Treat sleep as essential to long-term health — not just a luxury

Summer memories are priceless, but so is a good night’s sleep. With a few thoughtful changes, you and your loved ones can stay well-rested and ready to enjoy everything the season has to offer.

Bonus Tip: August 8 is National Sleep Under the Stars Night — the perfect chance to unplug, slow down, and soak in some peaceful night air.