How to Sleep Well When It’s Still Light Outside

There’s nothing quite like the long, golden evenings of summer. While the lighter evenings often lift moods and produce a feeling of a little ‘extra time’ that is not usually available, it can make hitting the hay and getting an early night slightly trickier.

If you find yourself tossing and turning when the sun is still peeking through the curtains, you’re not alone. It can be handy to have a few tips on hand that you can use to ensure you’re getting the best sleep possible in the summer months.

Many factors can affect our sleep, and even the smallest changes can help us wind down more easily when it’s still bright out.

Why does natural light affect sleep?

Your body runs on an internal clock known as the circadian rhythm. This 24-hour cycle is heavily influenced by light exposure. When it’s dark, your brain produces more melatonin, the hormone that helps you fall asleep. When it’s light, melatonin production slows down, causing you to feel more alert.

So, during summer, when daylight lasts late into the evening, your body might be tricked into thinking it’s not time for bed yet.

Luckily, there are a few simple tricks that can help tackle this.

Make your bedroom summer-proof

Your bedroom environment is crucially important in achieving the best quality slumber, and darkness plays a major part in this.

Consider investing in some high-quality blackout curtains or blinds to make your room as dark as possible and block out lingering evening sunlight.

Sleep masks are a simple and portable solution if you can’t fully darken your room, or can provide an extra layer of light protection if you’re very sensitive to light seeping in.

Prioritise sunlight exposure

It might sound counterintuitive, but getting more sunlight during the day, especially first thing, can actually help you sleep better at night.

Morning sunlight exposure helps set your internal body clock and reinforces the difference between day and night. Try having breakfast outside or taking a walk during your lunch break.

Stay active during the day

If you’re not physically tired, you’re less likely to fall asleep easily. Being more active throughout the day helps provide natural fatigue that supports deep sleep.

Just a brisk walk or a bit of gardening can make a real difference. Not only does movement burn energy, but it also lowers stress levels, which can also aid in falling asleep.

Go for an evening walk

An evening stroll can be a great way to decompress from the day and prepare for rest. Light exercise can help you wind down and lower cortisol levels, the body’s stress hormone. Just be sure to keep it gentle to avoid causing your body’s energy levels to peak.

Stick to your sleep schedule

A consistent bedtime and wake-up time, including weekends, is one of the best things you can do for your sleep. It reinforces your circadian rhythm and helps your body know when it’s time to wind down, no matter how bright it is outside.

So even if summer BBQs, festivals, or family parties tempt you to stay up later, try to keep your schedule as regular as possible.

Start dimming the lights

Try replicating the sunset and natural darkness indoors. About an hour before bed, dim the lights around your home. This encourages melatonin production and signals to your body that it’s time to start winding down.

Switch off overhead lights in favour of lamps and consider using warm-toned bulbs rather than bright white ones.

Calming bedtime routines

Routines aren’t just for kids, they’re key to telling your body it’s time to sleep. Whether it’s a warm shower or reading a book, a calming bedtime ritual can help ease you into sleep mode.

If it’s still light out, dim the lights and avoid screens. The blue light from devices can delay melatonin production, making it even harder to fall asleep.

Sleep well this summer

Longer days don’t have to mean shorter nights. With a few small adjustments, you can enjoy all that summer has to offer and still get the rest you deserve.