Gina Johnson
Do you need less sleep in the summer? It's a question many of us have pondered as we toss and turn on hot summer nights. Research suggests that the answer is yes, we do tend to need less sleep in the summer months. But why is that?
The main reason is the increased exposure to light in the evenings, which suppresses the production of melatonin, the hormone that signals to our body that it's time to sleep. Warmer temperatures can also disrupt our sleep, as our bodies struggle to reach the ideal temperature for deep, restorative sleep.
Our summer social lives can also be a factor, with vacations, late-night socialising, drinking, and eating all contributing to a busier schedule that can disrupt our sleep.
So, if you're struggling to sleep in the summer, you're not alone. Try lowering your exposure to light in the evenings, keeping your room cool, and sticking to a consistent sleep schedule.
| Characteristics | Values |
|---|---|
| Circadian Rhythm | The body's internal clock that controls our sleep-wake cycle |
| REM Sleep | The most active stage of sleep when we dream and our heart rate increases |
| Slow Wave Sleep (SWS) | The final stage of non-rapid eye movement (NREM) sleep when the body repairs and regrows tissues, builds muscle, strengthens the immune system, and consolidates long-term memory |
| Melatonin | The hormone produced by the pineal gland that regulates our circadian clock |
| Seasonal Sleep | The phenomenon where humans experience different sleep patterns in summer and winter |
| Socializing | More socializing during summer can lead to eating and drinking late at night, disrupting sleep |
| Temperature | Higher temperatures during summer can impact sleep by preventing our body temperature from falling to facilitate sleep |
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What You'll Learn
- Longer days and more light in the evenings can delay the release of melatonin, the hormone that makes us feel sleepy
- Warmer temperatures can prevent our body temperature from falling, which is necessary for achieving deep sleep
- Socialising, drinking alcohol, and eating later in the evening can disrupt sleep
- Exposure to artificial light before bed can suppress melatonin production
- Older people are more affected by longer days in the summer
Longer days and more light in the evenings can delay the release of melatonin, the hormone that makes us feel sleepy
Light is the most significant external factor affecting the body's internal clock, which controls our sleep-wake cycle. Longer days and more light in the evenings can delay the release of melatonin, the hormone that regulates our sleep-wake cycle and makes us feel sleepy.
Melatonin is produced by the pineal gland and is secreted around sundown to bring sleep. When sundown is later, bedtime will be too. The longer days of summer can impair the production of melatonin, delaying its secretion and informing our brains that it is not yet time for rest.
A 2019 study found that exposure to light later in the day contributes to more episodes of waking during the night and less slow-wave or delta sleep, which is the sleep phase that contributes to feelings of restfulness.
The impact of longer days on melatonin secretion is more pronounced in places where the sun sets later, such as parts of Alaska, where the sun can set well past 9 pm, or even past midnight in June.
The effects of longer days on sleep are also more significant for older people. During the summer solstice, the age group of Americans with the largest decline in average time asleep compared to the annual nightly average was people over 60.
To counter the effects of longer days on melatonin secretion and sleep, it is recommended to decrease exposure to light during the day and especially in the evening hours. Creating a breeze by opening windows or using a fan can also help prepare the body for sleep. Keeping the room temperature between 60 to 68 degrees Fahrenheit is recommended for optimal sleep.
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Warmer temperatures can prevent our body temperature from falling, which is necessary for achieving deep sleep
Warmer temperatures can negatively impact our sleep in several ways. Firstly, they can prevent our body temperature from falling, which is necessary for achieving deep sleep. Our bodies require a skin temperature of between 31–35 °C (87.8–95 °F), and in the summer, particularly during heatwaves, it can be harder to maintain this optimal temperature range for sleep.
Our bodies naturally cool down by a couple of degrees about one to two hours before bedtime to prepare for sleep, and this internal cooling effect helps us achieve slow-wave sleep, the deep, restorative stage of sleep. However, when the ambient temperature is high, it prevents our body temperature from dropping as quickly as it should, making it more difficult to fall asleep.
Additionally, higher temperatures can subtly shift our bodies into a heightened state of awareness as a built-in safety mechanism to prevent overheating. Our subconscious mind may wake us up to regulate our inner thermostat and return our body temperature to a normal level. This disruption can lead to more frequent awakenings during the night, resulting in a poorer quality of sleep.
To counteract the impact of warmer temperatures on sleep, it is recommended to keep our sleeping environment cool and well-ventilated. Most experts suggest maintaining a bedroom temperature between 60–68 °F. Creating a breeze by opening windows or using a fan can help improve sleep quality.
Furthermore, wearing lightweight and breathable sleepwear and using thin bedsheets that wick away moisture can enhance comfort during sleep. A simple trick is to place pajamas in the freezer for a few hours before bedtime to cool them down.
By understanding and addressing the effects of warmer temperatures on our sleep, we can take steps to improve our sleep quality and overall well-being during the summer months.
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Socialising, drinking alcohol, and eating later in the evening can disrupt sleep
Socialising, drinking alcohol, and eating later in the evening can all disrupt your sleep.
Socialising
Socialising in the evenings can lead to later bedtimes, which may result in less sleep. During the summer, bedtimes tend to be pushed back by about 11 minutes on average. This is likely due to time off work, social gatherings, and longer days with more evening light. This delay in bedtime can have a significant impact on your overall sleep, especially when considering that Americans already get less than the recommended 7-9 hours of sleep per night.
Drinking Alcohol
Alcohol is known to disrupt sleep patterns. While it may initially make you fall asleep faster, alcohol consumption can lead to more fragmented sleep and frequent wakings throughout the night. This is because alcohol interferes with your sleep architecture, or the normal phases of deeper and lighter sleep. As your body metabolises alcohol, you may experience a rebound arousal, causing you to toss and turn. Alcohol also suppresses REM sleep, which is when most dreaming occurs. Later in the night, as alcohol levels drop, you are more likely to have vivid or stressful dreams and remember them due to frequent wakings.
Eating Later in the Evening
Eating a late dinner can also impact your sleep. It is recommended to avoid bright lights and phone screens before bedtime, and eating a late dinner may cause you to extend your screen time closer to bedtime. Additionally, a heavy meal close to bedtime can cause indigestion and discomfort, making it difficult to fall asleep or resulting in disrupted sleep.
In conclusion, while socialising, drinking alcohol, and eating later may be enjoyable aspects of summer, they can disrupt your sleep and contribute to sleep deprivation. To mitigate these effects, it is essential to prioritise sleep by maintaining a consistent sleep schedule, minimising screen time before bed, and creating a relaxing bedtime routine.
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Exposure to artificial light before bed can suppress melatonin production
A study by Gooley et al. found that exposure to room light before bedtime suppressed melatonin onset in 99% of individuals and shortened melatonin duration by about 90 minutes. This disruption to the body's internal representation of night duration could potentially impact sleep, thermoregulation, blood pressure, and glucose homeostasis.
Another study by Kloog et al. revealed a significant positive correlation between night illumination levels and breast cancer incidence. They suggested that the increase in breast cancer incidents co-distributed with artificial light at night worldwide. This correlation was not found with lung cancer, which was used as a negative control.
To mitigate the impact of artificial light on melatonin production, it is recommended to avoid bright lights in the two hours before bedtime and to turn off phone screens before going to sleep.
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Older people are more affected by longer days in the summer
As we age, our bodies become more susceptible to heat-related illnesses, collectively known as hyperthermia. Hyperthermia can include heat stroke, heat edema, heat syncope, heat cramps, and heat exhaustion. Older people are at a significantly increased risk of these heat-related illnesses during the summer months.
During the summer solstice, the age group of Americans with the largest decline in average time asleep compared to the annual nightly average was people over 60. Older adults are more affected by longer days in the summer because their bodies retain less water, and their ability to sweat decreases with age. This means that older people are more likely to become dehydrated if they fail to drink water or eat hydrating foods regularly.
Additionally, many seniors have underlying health conditions that make them less able to tolerate heat. For example, impaired cardiovascular function can make it difficult for the body to regulate its internal temperature because blood vessels are the body's heat ducts. When the cardiovascular system is impaired, it can be challenging for the body to transmit heat to the surface for dissipation.
Medications can also play a role in making older people more susceptible to heat-related illnesses. Certain drugs, such as diuretics, sedatives, tranquilizers, and heart and blood pressure medications, can reduce sweating and contribute to dehydration.
To stay safe during the summer, older people should stay hydrated, wear light-colored and loose-fitting clothing, and try to stay indoors during the hottest parts of the day. It is also important to be aware of the signs of heat-related illnesses and seek medical attention if necessary.
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Frequently asked questions
Research suggests that humans may need more sleep during the dark winter months than in summer. This is due to a number of factors, including:
- Longer days in summer delay the release of melatonin, the hormone that regulates our sleep-wake cycle.
- Warmer temperatures prevent our body temperature from falling, which is necessary to facilitate sleep.
- A more vibrant social life in summer, with more socializing, drinking and eating late at night, delays our body's internal clock.
Here are some tips to improve your sleep during the summer:
- Stick to a consistent sleep schedule, going to bed and waking up at the same time every day.
- Decrease your exposure to light during the day and in the evening, and opt for darkness or dim light before bed to signal the production of melatonin.
- Keep your room well-ventilated and maintain a lower temperature, as the ideal bedroom temperature for sleep is between 60-68°F (18.3°C-20°C).
- Exercise during the day, but not too close to bedtime.
Some people do find that they sleep better in the summer. This could be due to a number of reasons, including:
- More natural light exposure during the day, which helps to regulate the circadian rhythm.
- More opportunities for outdoor activities, which can help tire you out and make you sleepier at bedtime.
- A generally happier mood during the summer months, which can lead to feeling more rested.
