Summertime brings longer daylight hours and warmer temperatures. While this combination can be motivating for many things, it can disrupt your sleep schedule. Prioritizing adequate, quality sleep will help you feel rested and energized for an adventure-filled season. Follow the tips below to keep your summertime sleep on track.
Create a Cozy Environment
Adjust your sleeping space for personal comfort. Note that indoor temperatures can fluctuate this time of year, and consider lowering your thermostat setting or adding a fan to stay cool. Depending on your typical bedtime and the natural light in your room, curtains or blinds can provide a darker space that is more conducive to sleeping. Tailoring your room to fit your needs each season can help you fall asleep and stay asleep.
Choose Cool Materials
Just as a cooler environment can promote better sleep, lightweight and breathable materials can also improve sleep quality. Consider the fabric that your pajamas, sheets, pillowcases, and blankets are made of. Keep the flannels for winter and choose materials such as linen or bamboo that wick moisture and circulate air in the summer.
Limit Late Night Food and Beverages
Between cookouts, summer parties, and longer days, it can be tempting to have later dinners or overindulge in alcohol before bed. Eating heavy meals, drinking, and smoking can all interrupt quality sleep. Plan the timing of your meals, watch portions, and choose lighter options when available. Incorporating fruits and vegetables with a higher water content can help with maintaining good hydration. Avoid greasy or spicy foods that can cause discomfort or indigestion at bedtime.
Avoid Screens and Bright Lights Before Bed
Limiting screen time and bright lights before sleeping isn’t just for summertime. However, longer daylight hours often encourage staying up even later to finish the latest television series, watch a sporting event, or scroll through social media. Blue light from screens and other bright lights can disrupt our body’s natural circadian rhythm, making it more difficult to fall asleep and sleep soundly. Avoiding screen time for at least 30 minutes before bed can promote quality sleep.
Take Time to Relax
Busy summer schedules, vacations, and social gatherings can fill our days from morning to night. Prioritizing time for rest and relaxation can support better sleep quality. Choose calming, screen-free activities like stretching or deep breathing. These practices can help prepare your body and mind for deeper, more restful sleep.
Feel energized and ready to enjoy the summer by keeping healthy sleep habits at the top of your to-do list this season.
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