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June 26, 2022 4 min read

If you have trouble sleeping, summertime might just be making it worse.

A lot of people find that the summer months are the hardest time of the year to sleep.

It doesn’t have to be that way though.....

Fortunately, there are simple fixes that can have you sleeping well throughout the warmer months.


Read on below! 

Best Summer Sleep Tips

Below are the three main reasons you might not be able to sleep well during the summer, along with some simple solutions that you can try. 

1. Circadian Rhythm

Your circadian rhythm, also known as your sleep/wake cycle, is what signals your brain that it's time to wake up and when it is time to sleep.

This cycle is controlled by the hormone melatonin, which in turn is controlled by the amount of light you receive.

Essentially, light wakes your body up.

This is good in the morning, but.... as you can guess, bad at nighttime.

During the summer when there are longer daylight hours, this extra light can confuse your circadian rhythm and throw it off balance.

Meaning, because it’s still light out, your brain doesn’t get the message that it’s time to sleep, which can throw off your internal clock. 

This is a major cause of summertime sleeplessness.

The Fix:

There are a couple of solutions for this including investing in blackout drapes, or purchasing a sleep mask.

Close the curtains as you start your sleep routine, and keep one light, preferably a soft lamp, on as you get ready for bed.

You should also turn off all electronics, as the blue light in the screens will wake you up.

Make sure you get sun in the morning! Not only will it help wake you up, studies show it can help reset your circadian rhythm and even boost your mood!

If you are still having trouble adjusting your circadian rhythm, try a melatonin supplement like Utzy’s MicroMelatonin an hour before bed! 

2. Overheated Bedrooms

We humans sleep best in a cool environment, so summer heat can make for a restless night of sleep.

In fact, studies show that sleeping in a hot, humid room can interrupt your REM cycle. As a reminder, REM sleep is responsible for refreshing your brain and aiding in memory recall.

The ideal sleeping temperature for your room is around 65 degrees, which can be hard to reach in summer. 

The Fix:
There are a few options that don't consist of just blasting the AC all night!

These options include:

  1. Breathable sheets.

Good quality bedding made from cotton or linen can really help you sleep better because they breathe, meaning your sweat can evaporate, keeping you much cooler.

Check out these Bamboo Cotton sheets by Nolah as a good example of a light, breathable option.

The same goes for your pajamas. Choose light, natural fibers to make sure you don’t overheat.

2. Fans

It’s a bit obvious, but keep your air circulating! Plus, the better the air quality in your room, the better you'll sleep.

For other ways to improve your air, try plants! Check out these 7 plants that can absorb toxins and boost oxygen.

3. Dehumidifiers

Keeping a dehumidifier in your room can help you sleep better. Less moisture in the air makes it easier for your AC to cool the air in your house.

A dehumidifier can also improve your air quality by reducing dust mites and pollen.

3. Changes in Routine

During summer, we often go to bed much later than usual.

Between staying up because it’s still light and staying out because it’s still warm, we can end up pushing our normal bedtimes out byhours.

This can also mean that we are eating and drinking later in the day, both of which can keep us up at night as well.

This can completely throw off your sleep schedule.

The Fix:
Create a sleep schedule and stick to it! Most people need 7-8 hours of sleep every night, so figure out what time you should be going to sleep and base your routine around it.

Have a set time every night that you begin your evening routine so you can establish your ideal bedtime.

If you want to know more on how to create a nighttime routine, check out our article on How To Create Your Nighttime Routine.


As you can see, most summer sleep problems can be traced back to three issues, too much light, overheated rooms, and late nights.

Once you have addressed these issues, you should find yourself sleeping easy!

You can also try a natural sleep supplement like Utzy's Stay Asleep and Fall Asleep! We also have our Micro Melatonin formula, which is a low-dosage melatonin that gives a gentle boost to your nighttime sleep routine.

Do you have any go-to sleep tips? Leave them in the comment section below!

Daniel Powers (co-founder of Utzy Naturals) is a health fanatic and writer. He's currently pursuing a Masters Degree in Herbal Medicine. He's obsessed with learning how to live a healthier, happier life.

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