The extended daylight hours of summer, while enjoyable, can disrupt our sleep patterns by delaying the production of melatonin, the hormone that induces sleepiness. According to researchers, the sun setting later interferes with our biological clocks, potentially leading to reduced sleep duration.

Although the average sleep reduction during summer is only about twelve minutes, the individual impact varies considerably. Some people are more sensitive to the effects of prolonged daylight, experiencing difficulties falling asleep and maintaining their regular sleep-wake cycle. Chronic sleep deprivation, even if seemingly minor, can lead to impaired concentration, reduced memory function, and increased health risks such as cardiovascular disease and mood disorders.

Several factors influence an individual’s sensitivity to summer daylight. Genetic predisposition and chronotype, or natural biological rhythm, play a role in how strongly one reacts to light. Evening people, who naturally prefer later sleep schedules, may find it particularly challenging to relax on time when it stays light late into the evening. Lifestyle choices, such as intense exercise, caffeine consumption, or alcohol intake late in the evening, can also disrupt sleep.

To mitigate the negative effects of summer daylight on sleep, several strategies can be implemented. Exposing yourself to natural daylight in the morning and early afternoon helps regulate the internal clock and promotes melatonin production at the appropriate time in the evening. Limiting exposure to bright light in the hours leading up to bedtime by dimming lights and closing curtains can also signal to the brain that it’s time to wind down.

Establishing fixed habits regarding light exposure, sleep schedules, meals, and physical activity is crucial for those who struggle with sleep. Regularity helps stabilize the biological clock and minimizes disruption caused by summer light. Using ordinary sunglasses in the evening can help block all wavelengths of outdoor light.