Why You Might Be Sleeping Worse in Summer — Summer Insomnia and What to Do About It
Medically reviewed by Michele Eggers, supervisor of quality health integration-clinical at Network Health
7/31/2025
If your sleep has felt off during the warm summer months, tossing, turning, waking up sweaty or just not tired at night, you're not imagining it. Summer messes with sleep. The long days, the heat, the later dinners and noisy neighbors... it all adds up.
We usually think of summer as a time to unwind, but for a lot of people, it’s actually when sleep gets the most chaotic. Let’s break down why that happens and what you can do about it without totally overhauling your life.
Why It Can Be Harder to Fall Asleep in the Summer
There can be many factors contributing to your difficulty to fall asleep at night, but two unique ones in the summertime are sunlight and heat.
The Sun Is Lying to You
Our sleep is tied to light, and in summer, we get a lot more of it. That means melatonin, the hormone that helps you wind down and get sleepy, gets delayed. You might not feel tired until way later than usual, even if your alarm still goes off at 6 a.m.
While the sun sets later in the summer, it rises earlier in the morning. This can signal melatonin secretion to stop, resulting in you waking up earlier than you might like.
What can help…
- Dim the lights at home an hour or two before bed.
- If your bedroom catches the sunset, get blackout curtains.
Your Bedroom Is Too Hot
Your body has to drop its core temperature to fall asleep. If it can’t cool off, it fights you all night long. Cue the tossing, turning and the sweaty wakeups. Even if your thermostat says 70°F, it might not feel that way under the blankets. Plus, it’s thought that the ideal temperature for sleep is about 65°F.
What helps...
- Use a fan in your bedroom to keep air moving, not just for cooling but for comfort.
- Switch to lightweight sheets or a cooling pillow.
- If you’re really struggling, try taking a warm (not hot) shower about 90 minutes before bed. That actually helps your body cool down faster once you're out.
Other Reasons It’s Harder to Fall Asleep in Summer
- Changing schedules (staying out later, eating later, etc.)
- A lack of routine
- Increased alcohol consumption at summer events
- Seasonal allergies
What helps...
- Choose 1 or 2 “anchor” habits to keep consistent, even if everything else moves around.
- Be honest with yourself about when you actually feel tired. Don’t force yourself into a rigid routine just because the calendar says bedtime.
- Cut back on alcohol to improve REM sleep.
- Keep your home dusted and vacuumed, or consider getting an air purifier.
When Trouble Falling Asleep Might Be More Than Summer Insomnia
If it’s been more than a few weeks and nothing seems to help, or if you’re waking up multiple times a night for no clear reason, talk to your doctor. Seasonal changes can certainly impact your sleep, but they aren’t the only thing. There could be an underlying condition, like sleep apnea or restless legs syndrome. Other causes of insomnia can include the following.
- Genetics
- Acid reflux
- Parkinson’s disease
- Temporary illnesses, like the flu
- Minor infections
- Anxiety or depression
- Stress
- Jet lag
Summer is full of good things, but good sleep isn’t always one of them. Try a few small changes. Don’t overhaul everything at once. And be patient with yourself. Sleep, like the seasons, has its own rhythm. You’ll find it again.
Resources
https://my.clevelandclinic.org/health/diseases/12119-insomnia
