By now we know that sleep is vital to our overall health. But let’s be real, as much as we wish we could just close our eyes, snap our fingers and get the REMS we need, it can take a lot more than that—especially in the hotter summer months.
The Goods Inside
- Your Circadian Rhythm, Might Be Out of Rhythm
- It’s Gettin’ Hot in (And Out) Here
- It’s Social Butterfly Season
- Shake Up Your Summer Sleep Routine
- Need extra summertime support?
According to an NIH study, seasonal influence is a critical aspect of sleep patterns.1
Warmer temperatures, longer daylight hours and increased social activities all play a role in our sleep patterns during the summer and can really affect our sleep cycle.1
Here are 3 reasons your summer sleep might be out of whack:
Your Circadian Rhythm, Might Be Out of Rhythm
Your sleep-wake cycle is part of your circadian rhythm. It’s the internal clock that tells you when it's time to go to bed in the P.M. and when it’s time to wake up in the A.M.
Longer daylight hours mean more light in the evening, which can delay your body’s natural melatonin production (a hormone that regulates sleep), making it harder for you to snooze at your normal bedtime.2
It’s Gettin’ Hot in (And Out) Here
Don’t get us wrong, we love a summertime beach or outdoor moment (sunscreen, shades & water bottle included). But the warmer temperatures can make it harder for your body to cool down in preparation for sleep.2 This can disrupt your natural temperature cycle that signals sleep, leading to major sleep disruptions.2
It’s Social Butterfly Season
You’ve got big plans, we get it. Between vacations, travel, social events & outdoor activities you’re booked and busy. However, all of these summer fun activities can potentially lead to later wake-up times further contributing to shifts in your circadian rhythm.2
Solution: Shake Up Your Summer Sleep Routine
So, now that you know the (very brief) gist of why your sleep patterns might feel punished during summer, here are 5 tips to help you get great Zzz’s without sacrificing your fun in the sun.
1. Limit Daytime Naps
With a little more time on your hands, summer might feel like the perfect time to sneak a little disco nap in. This can greatly affect your sleep schedule, especially if you nap later in the day. If you do need a nap, try and keep it short & sweet (20–30 minutes max) and aim for earlier in the afternoon.3
2. Keep Your Bedroom Cool
A recent Japanese sleep study - New Window found that participants reported that sleeping cooler greatly improved their overall sleep quality.4 Use fans, open windows or even consider a cooling mattress or bedding to regulate temperature.
3. Avoid Alcohol & Caffeine Before Bed
I know what you’re thinking, “Really OLLY, during MY summer?!” But trust us—these substances can interfere with how you snooze, making it harder to fall asleep & stay asleep.5 If you are going to treat yourself, do it responsibly and aim for the later afternoon or early evening.
4. Try Sleep Accessories
Things like soft sleep masks, black out curtains, ear plugs & sound machines are all great options that can support you & your sleep patterns. These are especially helpful for longer daylight hours.
5. Use Lightweight Bedding & Clothing
The National Sleep Foundation - New Window recommends creating a sleep-friendly
environment with fabrics like cotton, linen or bamboo that are breathable and moisture wicking. The cooler you stay in the heat, the easier it is for your body to regulate temperature.5
Need extra summertime support?
All-in-all we want you to have a safe, happy, dream-filled summer. We know that some of these changes may feel like a lot—we totally get it. If you are looking for a sleep aid, Melatonin might be your go-to.
OLLY has a wide range of Melatonin options for you to choose from. Check out our Sleep Solutions - New Window and find the support you need. Oh, and did we mention they’re super easy to travel with? First stop OLLY, next stop sleeping under the stars in your favorite place.
Happy summer & happy snoozin’!
References
1 Alshahrani, S. M., Alzuabi, H. A., Alkalthem, D. H., Alhadidi, G. H., & Alrajhi, G. M. (2024, October). Sleep patterns and quality during summer and academic year among female university students. Neurosciences (Riyadh, Saudi Arabia). https://pmc.ncbi.nlm.nih.gov/articles/PMC11460787/ - New Window
2 H;, V. D. I. (n.d.). Exposure to long summer days affects the human melatonin and cortisol rhythms. Brain research. https://pubmed.ncbi.nlm.nih.gov/9219878/ - New Window
3 Mayo Foundation for Medical Education and Research. (2025, January 31). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 - New Window
4 Facilitating effect of cooling the occipital region on nocturnal sleep - setokawa - 2007 - sleep and biological rhythms - wiley online library. (n.d.). https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1479-8425.2007.00270.x - New Window
5 National Sleep Foundation. (2025, April 23). https://www.thensf.org/ - New Window
The Goods Inside
- Your Circadian Rhythm, Might Be Out of Rhythm
- It’s Gettin’ Hot in (And Out) Here
- It’s Social Butterfly Season
- Shake Up Your Summer Sleep Routine
- Need extra summertime support?
