The extended daylight hours of summer can disrupt our biological clocks, potentially leading to reduced sleep, but the impact varies significantly from person to person. While the average sleep reduction during summer is small, individuals may experience more pronounced effects.

Light exposure suppresses melatonin production, the hormone that promotes sleepiness, delaying the onset of sleep. Sleep experts emphasize that artificial light is also a major factor in disrupting sleep patterns.

Genetic predisposition, chronotype, and lifestyle choices influence an individual’s sensitivity to the longer days. Evening people, those with a naturally later sleep-wake rhythm, may find it particularly challenging to fall asleep early during summer.

Establishing a consistent sleep schedule and minimizing exposure to light, especially in the evening, can help regulate the biological clock. Creating a dark and quiet environment before bed is also beneficial.

Getting natural daylight in the morning and early afternoon helps to set the internal clock, promoting melatonin production at the appropriate time in the evening. Simple measures like wearing sunglasses in the evening can limit the influence of evening light.

The discrepancy between clock time and solar time, exacerbated by daylight saving time, also contributes to sleep disturbances. Experts recommend embracing fixed habits regarding light exposure, sleep, eating, and exercise to maintain a stable biological clock.

Although sleep deprivation can have negative consequences, such as impaired concentration and increased health risks, most people adapt to the seasonal changes gradually. Experts reassure that striving for perfect sleep is unnecessary; optimizing sleep conditions is more important.