Gina Johnson
Do humans need less sleep in summer? Research suggests that the answer is yes.
Longer days and hotter nights can cause sleep difficulties. Exposure to light later in the day can cause more episodes of waking during the night and less slow-wave or delta sleep, which is the phase that contributes to feelings of restfulness. Light also influences the production of melatonin, the hormone that helps us sleep. When the sun sets later, melatonin secretion is delayed, which makes summer sleeping more difficult.
According to SleepScore Labs, the average bedtime in January and February is around 11:06 pm, but by June and July, this shifts to 11:17 pm. On average, people lose 10 minutes of sleep per night during the summer months.
| Characteristics | Values |
|---|---|
| Circadian Rhythm | Regulated by light |
| Melatonin | Released later in the summer |
| Sleep Duration | Decreases by 10-12 minutes in the summer |
| Sleep Quality | Decreases in the summer |
| Sleep Efficiency | Decreases from 80% in November to 77% in July |
| Temperature | Ideal sleep temperature is 60-68°F |
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Warmer temperatures
The body's internal clock, or circadian rhythm, is influenced by light exposure, and longer daylight hours in the summer can disrupt the natural sleep-wake cycle. The production of melatonin, the hormone that regulates sleep, is delayed due to the extended daylight. Melatonin is typically released when the sun goes down, but during the summer, it may be released later, making it more difficult to fall asleep. This delay in melatonin secretion can impact our sleep patterns, causing us to go to bed later than usual.
The warm summer temperatures can also play a role in disrupting sleep. When the body gets too warm, it subtly shifts into a heightened state of awareness, a built-in safety mechanism to prevent overheating. As a result, we may wake up more frequently throughout the night to regulate our body temperature, leading to fragmented sleep.
Additionally, summer activities and social gatherings can contribute to sleep deprivation. People tend to stay up later during the summer, engaging in outdoor activities and socialising with friends. This shift in bedtime routines can disrupt the consistency of sleep schedules, further impacting overall sleep quality.
To counteract the effects of warmer temperatures on sleep, there are several strategies that can be implemented:
- Maintain a consistent sleep schedule: Stick to regular bedtimes and wake-up times, even on weekends. This helps regulate your body's internal clock and promotes better sleep.
- Reduce light exposure: Limit exposure to artificial light, especially blue light from electronic devices, within 30 to 60 minutes before bedtime. Keep curtains closed during the day and open windows at night to create a cooler environment.
- Lower the temperature: Set the thermostat between 65°F and 70°F (18.3°C and 21.1°C) to promote better sleep. Use fans or air conditioning to maintain a comfortable temperature.
- Practice relaxation techniques: Develop relaxation habits such as meditation, deep breathing, or reading before bedtime to calm your mind and body, making it easier to fall asleep.
- Adjust bedding and clothing: Use lightweight, breathable bedding and sleepwear to stay cool. Natural fibres tend to be more breathable than synthetic materials.
- Socialise wisely: While summer is a great time for social activities, be mindful of excessive alcohol consumption and late nights, as they can disrupt your sleep.
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Longer days
The longer days of summer can have a significant impact on our sleep patterns. Research has shown that, in summer, bedtimes tend to be, on average, 11 minutes later than at other times of the year. This may not sound like a substantial difference, but when you consider the average bedtime of over 28,000 people over more than half a million nights, the change is significant.
The abundance of daylight in the summer months can disrupt our sleep-wake cycle, also known as our circadian rhythm. Light plays a crucial role in regulating this cycle, and with longer days, our bodies may experience delayed melatonin production. Melatonin is a hormone that is typically released when the sun goes down, signalling to our brains that it's time for rest. However, during the summer solstice, the sun can set well past 9 pm in some parts of the world, delaying the release of melatonin and making it more challenging to fall asleep.
The extended daylight hours can trick our brains into thinking it's still daytime, shifting our circadian rhythms and causing us to go to bed and wake up later. This shift can result in a decrease in sleep duration, with people losing, on average, over 10 minutes of sleep during the summer months.
The impact of longer days on sleep is more pronounced in older adults. During the summer solstice, individuals over the age of 60 experienced the largest decline in average time asleep compared to their annual nightly average.
To mitigate the effects of longer days on sleep, here are some strategies that can help:
- Consistency is crucial. Try to stick to a regular sleep schedule, going to bed and waking up at consistent times, even on weekends.
- Create a dark environment before bed. Close the blinds or curtains, dim the lights, and avoid screens before bedtime. Darkness signals the production of melatonin, preparing your body for sleep.
- Utilize daytime light. While bright lights in the evening can disrupt sleep, exposure to natural daylight in the morning can help regulate your circadian rhythm. Aim for at least 15-30 minutes of morning sunlight.
- Maintain a cool environment. Keep your bedroom well-ventilated and adjust the thermostat to a comfortable, cool temperature. Most experts recommend a bedroom temperature between 60 to 68 degrees Fahrenheit for optimal sleep.
- Exercise during the day. Moderate daily exercise can improve your sleep quality, making it easier to fall asleep and promoting more sound sleep. Aim for at least 30 minutes of aerobic activity.
- Manage your exposure to artificial light. While you can't control the sun's schedule, you can reduce your exposure to artificial light, especially blue light from electronic devices, within 30 to 60 minutes before bedtime.
- Take advantage of longer days for physical activity. Summer provides more daylight hours for outdoor activities, which can help tire your body and improve your sleep.
- Adjust your bedroom temperature and clothing. In addition to keeping your bedroom cool, consider taking a warm shower before bed, as the subsequent drop in body temperature can aid in falling asleep. Sleeping nude or using lightweight, breathable bedding and sleepwear can also help keep you cool.
- Prioritize sleep during time off. If you have time off during the summer, use it to recharge and reset your circadian rhythm by prioritising sleep.
- Practice relaxation techniques. Incorporate relaxation practices such as meditation, deep breathing, or gentle stretching into your daily routine. This can help you calm your mind and body, improving your ability to fall asleep and enhancing sleep quality.
By implementing these strategies, you can better manage the impact of longer days on your sleep during the summer months.
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Less melatonin
Melatonin is a hormone that is produced by the body's pineal gland and is responsible for regulating our sleep-wake cycles, also known as our circadian rhythms. During the summer months, the longer days and increased exposure to light can disrupt the natural release of melatonin, leading to sleep issues. Here are some ways in which the production and release of melatonin are affected by the summer season:
Delayed Melatonin Production
The longer days and brighter evenings of summer result in more exposure to light, which can delay the release of melatonin. Melatonin is typically secreted around sundown, triggering feelings of sleepiness and signalling to our brains that it's time for rest. However, during the summer, sundown occurs later, causing a delay in melatonin secretion and subsequently pushing back our bedtimes. This delay can disrupt our sleep patterns and make it challenging to fall asleep at our usual times.
Impact on Circadian Rhythm
Light is the most significant external factor influencing our circadian rhythm, which is our body's internal clock that regulates our sleep-wake cycles. The abundance of light during summer days can shift our circadian rhythms, making us feel more alert and pushing back our preferred bedtime. This shift can lead to shorter sleep durations or difficulty falling asleep at the desired time.
Age-Related Differences
The impact of summer on melatonin production may vary with age. Older individuals tend to experience a more significant dip in sleep duration during the summer months, while adolescents may not be affected to the same extent. This difference could be attributed to the ability of younger people to sleep in and make up for later bedtimes. As people age, their body clocks may naturally wake them up earlier, even if summer's extra light keeps them up later.
Social and Lifestyle Factors
The summer season often brings more social activities, outdoor gatherings, and travel, which can impact sleep patterns. People tend to stay up later during the summer, and the increased socialising can lead to later dinners and higher alcohol consumption. Alcohol can disrupt sleep quality, making it harder to fall into a deep sleep and resulting in fragmented sleep. Additionally, the longer days may encourage more physical activity, which, while beneficial, can also contribute to feeling more tired by the end of the day.
To mitigate the effects of reduced melatonin production during the summer, it is recommended to minimise artificial light exposure before bedtime, maintain a consistent sleep schedule, and create a cool and comfortable sleeping environment.
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More socialising
Summer is a time for socialising, and this can have a big impact on our sleep. With the longer days, we tend to do more and socialise more. This can mean we eat later and drink more alcohol, which can disrupt our sleep. Alcohol may help us fall asleep, but it tends to cause sleep to become fragmented, and we wake up feeling less rested.
Socialising in the summer often means staying up later, and this can push our bedtimes back by around 11 minutes on average. This may not sound like much, but over the course of the summer, this adds up to a significant sleep debt.
The good news is that socialising in the summer can also mean we get more physical activity, which is beneficial for our sleep. Spending time outdoors and getting at least 30 minutes of aerobic exercise per day can help us fall asleep more easily and improve our sleep quality.
So, while summer socialising can disrupt our sleep, it can also provide opportunities for us to improve our sleep habits by getting more exercise and spending time in nature.
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Higher humidity
The amount of moisture in the air, or humidity, can impact your sleep quality. High humidity can cause two problems. Firstly, it is much harder for your body to cool down when the air is damp. This is because sweat struggles to evaporate into the air when it is already filled with water. A decrease in body temperature is a crucial part of the sleep process, as your body prefers to fall asleep when the room temperature is slightly below normal.
Secondly, high humidity encourages the growth of mould, which can trigger allergic reactions and cause health issues that will further disrupt your sleep. Allergens that trigger adverse reactions from sleepers are another concern. Dust mites, for example, often dwell in mattresses and box springs, and thrive in humid environments.
However, there is such a thing as a 'too dry' sleep environment. Dry air can cause dry skin, itchy eyes, and a sore throat. It has also been linked to respiratory infections.
The ideal humidity level for sleep is between 30% and 50%. To achieve this in your home, you could try using a humidifier in the winter and a dehumidifier in the summer. Alternatively, you could invest in a whole-home humidifier and dehumidifier that would work in conjunction with your HVAC system.
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Frequently asked questions
The longer days and hotter nights of summer can cause a delay in the release of melatonin, the hormone that helps us sleep.
Research has shown that people tend to go to bed 11 minutes later in the summer, and the average sleep duration decreases by 10 minutes. However, older people tend to be more affected by the longer days, and can lose up to 40 minutes of sleep per night.
Less sleep can have a cumulative effect, resulting in a loss of over an hour of sleep per week. This can impact various body functions and increase the risk of developing health issues such as type 2 diabetes, heart disease, obesity, and depression.
Here are some tips to improve your sleep during the summer:
- Keep a consistent sleep schedule.
- Decrease your exposure to light and artificial light, especially in the evening.
- Keep your bedroom cool and well-ventilated.
- Relax and make time for activities that help you unwind before bed.
- Avoid stressful activities and excessive alcohol consumption before bed.
