The City Mattress Blog

How Longer Summer Days Affect Your Sleep and Circadian Rhythm

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As the days grow longer and the summer sun lingers well into the evening, many of us notice subtle shifts in our mood, energy levels, and—perhaps most importantly—our sleep. At City Mattress, where your wellness and sleep health are always our priority, we believe that understanding how seasonal changes impact your body is key to maintaining healthy sleep habits year-round.

Let’s dive into how those beautiful, long summer days affect your circadian rhythm and what you can do to protect your sleep health.

 

What is the Circadian Rhythm?

Your circadian rhythm is your body's internal clock, a natural 24-hour cycle that regulates when you feel awake and when you feel sleepy. This rhythm is heavily influenced by external cues, especially light and darkness. When the sun rises, your body releases hormones like cortisol to help you feel alert. As the sun sets, your body produces melatonin, the "sleep hormone," signaling that it's time to wind down.

In essence, your circadian rhythm is your personal sleep-wake guide, fine-tuned to the light patterns of your environment.

 

How Longer Days Disrupt Your Sleep

During the summer months, increased daylight exposure—especially in the evening—can delay the release of melatonin. This delayed sleep phase can make it harder to fall asleep at your usual bedtime. Even if you stay up later, you may still wake up early due to morning sunlight or social obligations, leading to shorter, less restorative sleep.

You might notice:

  • Difficulty falling asleep
  • Waking up more during the night
  • Feeling less rested in the morning
  • Daytime sleepiness or sluggishness

Over time, a disrupted circadian rhythm can impact more than just your energy levels. It can affect your mood, immune function, memory, and overall wellness.

Tips for Staying in Rhythm This Summer

The good news? With a few mindful adjustments, you can enjoy all that summer has to offer while still protecting your sleep health.

1. Set a Consistent Sleep Schedule

Even when the sunset beckons you to stay up later, try to keep a consistent bedtime and wake-up time. This reinforces your circadian rhythm and helps your body know when to expect rest.

2. Control Your Light Exposure

  • Limit screen time an hour before bed. Blue light from devices can further delay melatonin production.
  • Consider blackout curtains to block late evening or early morning sunlight.
  • Try using dim, warm lighting in your bedroom in the evening to mimic the setting sun.

3. Create a Sleep Sanctuary

Your sleep environment matters more than ever in summer. At City Mattress, we recommend:

A sleep sanctuary tailored to the season makes it easier to wind down and drift off naturally.

4. Get Morning Sunlight

Exposing yourself to bright sunlight within an hour of waking can anchor your circadian rhythm and make it easier to fall asleep at night. Morning walks or simply enjoying your coffee outside can work wonders.

5. Listen to Your Body

Summer is a time of longer days and lively evenings, but don’t ignore your body's signals. If you feel tired earlier than expected, honor that feeling. Your body may still be adjusting to the seasonal light shift.

Sleep Well, Live Well

At City Mattress, we’re committed to helping you prioritize your wellness every season of the year. Longer summer days can be a gift—more time for fun, adventure, and family—but great sleep should remain part of your plans, too.

Looking to optimize your sleep space for the summer? Shop our collection of cooling mattresses, ventilated pillows, and bedroom essentials designed to help you sleep deeply no matter how long the sun shines.

Because better sleep means a better you—this summer and beyond.