The extended daylight hours of summer, particularly around the summer solstice, affect our biological clocks by suppressing melatonin production, potentially leading to slight sleep reductions. While the average sleep decrease is minimal at a population level, individuals may experience varying degrees of sleep disruption.

Sleep experts emphasize that consistent sleep deprivation can lead to negative consequences such as impaired concentration, memory issues, and increased health risks. Genetic predispositions and individual chronotypes, whether someone is a morning or evening person, also influence sensitivity to the summer light.

To mitigate the effects of prolonged daylight, experts recommend maximizing natural daylight exposure during the morning and early afternoon to regulate the internal clock. This encourages melatonin production at appropriate times in the evening.

Practices such as late-night exercise, caffeine consumption, and alcohol intake can disrupt sleep. Creating a dark and quiet environment in the hour or two before bed is crucial, which includes closing curtains and dimming lights to signal the brain that it’s time to rest.

Maintaining consistent routines regarding light exposure, sleep schedules, meal times, and exercise is especially beneficial for those with sleep difficulties. Avoiding drastic daily variations helps stabilize the biological clock.

Although the body gradually adapts to seasonal changes in daylight, individuals can minimize the impact of evening light by wearing sunglasses and prioritizing relaxation. Worrying excessively about sleep can paradoxically worsen sleep problems; optimizing sleep conditions while avoiding undue stress is key.