8 Tips to Get the Best Summer Sleep Despite the Heat and Longer Days

Summertime is about taking it easy, relaxing with family and friends. Images of sandy beaches, sipping on a cool, fruity drink and snoozing on a hammock come to mind. Unfortunately (speaking of snoozing), the one thing that doesn’t come easily is deep and restful sleep.

The summer heat and earlier sunrises can wreak havoc on your sleep quality. Read on to learn why these factors impact your shuteye. Discover our tips to help you get the well-deserved rest needed to fully enjoy long summer days.

Let’s get started.

Key Takeaways

• Sleep problems during the summer months are caused by higher temperatures, longer daylight hours impacting melatonin levels, and lifestyle changes like eating later and drinking more alcohol.

• A regular sleep schedule, ensuring your bedroom is at the optimal sleep temperature, and blocking out light can aid sleep despite the warm weather and longer days.

• Adjusting your diet and good sleep hygiene are key to healthier sleep during the warmer months.

Table of Contents

• Why Do We Have Trouble Sleeping in Summer?

• How to Get a Good Night’s Sleep in the Summer

• Conclusion

Why Do We Have Trouble Sleeping in Summer?

A couple of factors are at play when it comes to summer insomnia.

Besides higher temperatures, longer days expose you to more sunlight, which represses melatonin, the sleep hormone. Healthline says that with more hours of daylight, you tend to eat later and potentially consume more alcohol, which may disrupt your sleep.⁽¹⁾

ENJOY SAVINGS ON MANTA SLEEP PRODUCTS!

SIGN UP FOR FIRST DIBS ON OUR SALE

How to Get a Good Night’s Sleep in the Summer

Yep. Summer can be tough on sleep, but don’t fret. There are ways to get high-quality shuteye during this season.

Maintain a Regular Sleep Schedule and Routine

Before we say anything else, know that there’s nothing wrong with sleeping later during the summer. After all, daylight lasts for longer. However, you’ll want to stick to a consistent sleep schedule, even if it’s at a later time. You’ll need to hit the sack and greet the day at the same time.

To explain further, let’s examine the circadian rhythm, an internal clock that governs various body processes, including your sleep-wake cycle. A study published in the National Library of Medicine highlights that this internal clock is synchronized with a 24-hour day through light exposure.⁽²⁾

A consistent sleep schedule keeps your circadian rhythm aligned with the natural cycles of light and darkness. The regularity enhances sleep quality, allowing you to fall asleep faster and get enough sleep.

Meanwhile, a consistent bedtime routine trains your brain and body to recognize it’s time to hit the sack. A pre-bedtime routine could include relaxing activities like a warm bath, meditation, gentle stretching or light reading. Sticking to your sleep regimen helps you go to bed when you should.

Keep Your Bedroom Cool

The solution? Adjust your thermostat or air conditioning to a lower temperature. The best sleep temperature is between 60 and 67 degrees Fahrenheit. It assists the body’s cooling process, facilitating a body temperature drop for quality sleep.

Block Out the Light

Want to improve sleep during summer nights? Then keep natural light at bay.

Light exposure tells your brain that it’s time to be awake. As mentioned earlier, light represses the release of melatonin, the hormone that helps your body unwind for bed. Meanwhile, darkness triggers the brain to release melatonin. As days are longer during the summer, melatonin production goes on for shorter periods than in the winter.

Here are a few tips:

• Close your curtains at night to keep outdoor lights from shining through your windows. We recommend closing your curtains during the day too, to prevent your room from getting too hot.

• Use blackout stickers to conceal any LED lights from electronic devices. If you didn’t know, artificial light can also disrupt sleep.

• Use a 100% blackout eye mask to block out artificial light at night and prevent being woken up earlier by the morning sun.

Sleep Masks for Superb Summer Sleep

Why not choose from our sleep mask collection to achieve total blackout or keep cool during the summer?

Here are several to consider:

Manta PRO Mask

Manta SILK Mask

Manta COOL Mask

Use Lightweight Bedding

Uncomfortable heat isn’t just reserved for summer days. Evenings can get sweltering, too, causing you to wake up sweaty. It’s essential to choose bedding that’ll keep you cool and comfortable. Choose products with natural fibers like cotton and linen.

Pure silk is also a good choice of bedding. High-quality silk is breathable and lightweight, allowing air to circulate. Silk runs a bit pricier than other fabrics, though. Try a silk pillowcase first before splurging on an entire bedding set.

You may also want to consider bedding made from TENCEL™ Lyocell, a fabric known for its softness, breathability and moisture-wicking properties. It’s also sustainable and durable. Cooling bedsheets make a difference in beating the heat for quality sleep.

All this considered, you’ll want to choose sleepwear constructed from cooling fabrics. (Unless, of course, you want to try sleeping naked, which also has its benefits.)

Stay Hydrated During the Day

The summer heat causes increased sweating, resulting in increased fluid loss. You need to drink more fluids throughout the day to stay hydrated. According to Mayo Clinic, men need about 3.7 liters daily to stay adequately hydrated. Meanwhile, women require 2.7 liters of fluids per day.⁽³⁾

Now, you’re likely wondering what dehydration has to do with sleep. It may lead to a dry mouth and nasal passages, resulting in snoring and breathing difficulties. It can also cause discomfort from headaches and muscle cramps.

Also, your body needs to work harder to conserve water, causing a rise in core temperature and heart rate — all these lead to sleep disruptions, impacting the quality of your shuteye.

Keep in mind that drinking too close to bedtime can cause frequent urination at night (also known as nocturia). Avoid consuming liquid at least 2 hours before bedtime to prevent sleep disruptions.

Adjust Your Diet to the Weather

Here’s what to consider when it comes to your summer diet:

• Include foods with a high water content, such as tomatoes, cucumber, strawberries, watermelon and lettuce.

• Eat fresh fruits and vegetables and lean proteins like chicken and fish. These are full of essential nutrients and minerals.

• Eat light meals that are easy to digest. They lower your risk of bloating, which is worsened by the heat. Also, avoid fatty and greasy food. They can make you lethargic and tired.

• Limit your intake of dehydrating drinks, like alcohol and caffeine, before sleeping. These will also stimulate your brain and keep you awake.

Some examples of beverages and foods to eat before bedtime are tart cherry juice and almonds.

Enjoy a Cool Shower to Lower Your Body Temperature

Take a cool shower before hitting the hay to help lower your body’s core temperature. It will aid in its natural cooling-down process.

However, avoid taking a too-cold shower before bedtime. It will boost circulation and alertness. It may also signal your body to release adrenaline, a neurotransmitter that triggers your fight-or-flight response, resulting in slower sleep onset.

Surprisingly, a warm shower may also help with sleep. Initially, your body temperature rises, but it cools as the water evaporates from your skin, aiding the thermoregulation process.

Practice Sleep Hygiene

Summertime or not, practicing sleep hygiene is essential for overall sleep quality. It involves many of the sleep tips we mentioned above, too. It’s all about maintaining good habits and attitudes towards shuteye.

Here are several practices that make up sleep hygiene:

• Sleep and wake up at the same time daily, including the weekends, to regulate your body's internal clock, making it easier to fall and stay asleep.

• Stick to a consistent and relaxing bedtime routine to teach your brain and body to recognize that it’s time for bed.

• Naps boost your energy levels during the day. However, keep them short (15 to 20 minutes) and early in the afternoon so you don’t have difficulty falling asleep at night.

• Maintain healthy habits like exercising regularly, eating healthy, and limiting alcohol and caffeine. Remember not to do any of these too close to bedtime, as they can make it harder to fall asleep.

• Limit exposure to your gadgets before bedtime. Avoid using them 1 to 2 hours before turning in. Blue light from their screens can signal your body to remain awake.

• Keep your bedroom cool, quiet, and most especially, dark. The tiniest pinprick of sunlight or blue light from gadgets and appliances can affect your sleep. Use blackout curtains or a sleep mask with a superior light-blocking feature.

ENJOY SAVINGS ON MANTA SLEEP PRODUCTS!

SIGN UP FOR FIRST DIBS ON OUR SALE

Conclusion

Getting good sleep during the summer is entirely possible.

You can adopt some practices, like staying hydrated, maintaining a healthy summer diet, sticking to a consistent sleep schedule and good sleep hygiene habits. A cool shower and ensuring a dark sleeping space with the optimal temperature for shuteye are other ways to make sleeping during hot nights a breeze.

We hope the summer sleep tips in this article help. How are you coping with the heat? Let us know by commenting below.

Sources:  

(1) "Long Summer Days Affecting Your Sleep? How to Get the Rest You Need.” Healthline, www.healthline.com/health/sleep/long-summer-days-affecting-your-sleep-how-to-get-the-rest-you-need. Accessed 11 April 2025.

(2) “Effects of light on human circadian rhythms, sleep and mood.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC6751071/. Accessed 11 April 2025.

(3) “Water: How much should you drink every day?” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256. Accessed 11 April 2025.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.