Summer has a way of flipping your sleep schedule upside down. The days are longer, the nights are warmer, and everything from spontaneous plans to family vacations can throw off your usual routine. Maybe you’re a parent juggling your kids’ erratic summer vacation schedules or a college student struggling to stick to a regular bedtime now that school is over.
If you can’t sleep during summer, you’re not alone. Seasonal shifts and other factors can derail your sleep, but there are things you can do, from upgrading your bedding to maintaining a sleep diary. We’ll look at those ahead.
Why Sleep During Summer Is Hard
In summer, everything feels topsy-turvy. The sun sets later, making it harder to wind down. So, you stay up scrolling through your phone or binge-watching one more episode. Your room feels warmer, stickier, and less comfortable.
Suddenly, you’re waking up groggy, tossing and turning, and wondering why you’re not feeling rested, even with plenty of time in bed.
How to Sleep Better During Summer
If you’re wondering, “How do I fix my sleep schedule?” or if you’re struggling to get enough sleep because of late-night parties or kids waking you up at the crack of dawn, here are some things to try.
Start a sleep diary.
If your sleep feels off and you’re not sure why, start tracking it. A sleep diary helps you notice patterns—like what time you’re falling asleep, how many times you’re waking up, or how rested you feel each morning. It’s also a great way to spot habits that might be working against you. Writing it all down helps you stay aware and make small changes that stick.
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Keep your bedroom cool.
Hot, sticky nights are a major reason sleeping during summer gets tough. Your body needs to drop in temperature to fall asleep and stay asleep. So, crank up the AC, turn on a fan, or open windows when the evening air cools down. A cooling pillow can also help regulate your body temp. Keeping your room around 65°F (or as close as you can get) gives you the best chances of deep, uninterrupted sleep.
Upgrade your bedding.
Your winter bedding might be cozy, but it’s probably working against you now. Swap out heavy fabrics for lightweight, breathable materials that help your body stay cool and dry. The best bed sheets for summer are ones designed with performance fabrics that wick away moisture and don’t trap heat (unlike traditional cotton). Summer bedding should feel cool to the touch, dry quickly, and move with you, not cling.
Take midday naps.
Late summer nights can lead to early afternoon crashes. If your schedule allows it, a short midday nap (20–30 minutes) can help you reset without messing up your nighttime sleep. The key is to keep naps short and early—aim for before 3 p.m.—so you’re not wide awake when bedtime rolls around. Think of it as a power boost to help you stay energized, not an escape from your sleep routine.
Get blackout curtains.
Longer daylight hours mean your room might stay bright well into the evening, especially if you live in the northern part of the country. That’s a problem if you’re trying to wind down. Light tells your brain to stay alert, which delays melatonin production (the hormone that helps you sleep). Blackout curtains trick your brain into thinking it’s time to sleep and keep the room cooler by blocking out some of the sun’s heat during the day.
Try cooling sleepwear.
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Stick to a routine (even on vacation).
Summer vacations throw structure out the window, but your body still craves consistency. Try to keep your wake-up and bedtime within the same one-hour window every day, even when you’re traveling or staying up later than usual. A regular schedule trains your internal clock, making it easier to fall asleep and wake up without feeling groggy. The more consistent your routine, the easier it is to bounce back from those inevitable late nights.
Cut back on screens before bed.
It’s tempting to scroll, stream, or catch up on texts in bed, but screens emit blue light that tells your brain it’s still daytime. That makes it harder to wind down. Try setting a “no screens” rule at least 30–60 minutes before bed. Use that time to read, stretch, journal, or listen to something relaxing. Swapping screen time for quiet time gives your brain the signal it’s time to rest.
Get outside in the morning.
Want to reset your internal clock? Step outside first thing in the morning. Natural sunlight helps regulate your circadian rhythm and tells your body when it’s time to be awake. Even a 10-minute walk or having coffee on the porch can make a difference. It sounds small, but morning light exposure helps you feel more alert during the day, and sleepier come bedtime.
Stay hydrated—but time it right.
Hot weather means you’re sweating more, and dehydration can mess with your energy levels and sleep quality. Drink water steadily throughout the day but cut in the hour or two before bed to avoid middle-of-the-night bathroom trips. The goal is to stay hydrated without disrupting your sleep cycle.
Watch what you eat (and when).
Late-night snacking and heavy meals can lead to restless nights. Try to finish eating at least 2–3 hours before bed and go easy on spicy or rich foods. They can raise your body temperature and make it harder to drift off. Also avoid alcohol a few hours before bed. If you need a snack before bed, go for something light, like a banana or a handful of almonds.
Travel Tips for Better Sleep
Summer is the travel season, but jet lag and long stretches of time in the car can really mess with your sleep. Here’s how to rest better on your travels:
- Stick to your routine. Try to go to bed and wake up around the same time you do at home, even in a new time zone.
- Pack sleep essentials. Bring an eye mask, earplugs, or a white noise app to block out unfamiliar sights and sounds.
- Choose breathable sleepwear. Lightweight, moisture-wicking sleepwear helps regulate your temperature in unfamiliar climates.
- Limit caffeine and alcohol. Both can mess with your sleep cycle, especially when you’re already off schedule.
- Make your bed feel like home. Bring your own cooling pillowcases or travel with a breathable pillow on road trips to create a comfortable sleep environment wherever you go.
A few small adjustments can make a big difference—so you can actually feel rested on your summer adventures.
Build Your Summer Sleep System with SHEEX®
By making a few simple shifts, you can enjoy your summer without sacrificing sleep. Bedding is one of the important factors affecting your sleep quality, so it may be time for an upgrade.
Start building your cooling sleep system with SHEEX® bedding. Shop our collection of cooling sheets, pillows, mattress pads, duvet covers and coverlets, and sleepwear, and slumber better all summer long.
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