Do you need less sleep in summer? Here’s what to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Summer’s long days might have you feeling wired, but do you actually need less sleep? Discover what’s going on with your body and 10 tips for sleeping better in the summer.
Ever notice how your bedtime seems to stretch later and later during the summer months, yet you’re still bouncing out of bed by 8am? Maybe you were out late at an outdoor movie or a beach bonfire hangout, yet you barely need that morning cup of coffee before you’re ready to bound out into the sun-drenched day.
Summer has a way of making you feel like you can run on less sleep without missing a beat — a welcome contrast to the cold winter months that coax you into earlier bedtimes. So what gives? Turns out, it’s all about seasonal shifts.
Longer daylight hours, warmer temperatures, and a break from your usual routine can all influence your internal clock. So if your sleep patterns feel off during warmer months, this isn’t a fluke, but is it sustainable? Is it causing more harm than good?
Let’s break down how much rest you actually need during the summer, plus how you can get quality sleep no matter the time of year.
Do you need less sleep in summer?
Your fundamental sleep requirement doesn’t change with the seasons, even though it feels like it does. Most adults still require about 7 to 9 hours of sleep per night to function at their best.
The most common reason many of us think we need less sleep in the summer is because of summer’s sneaky way of delaying melatonin production. This hormone—triggered by darkness—tells your brain when it’s time to sleep. But as the days get longer and lighter, your body takes longer to produce melatonin, potentially pushing your bedtime later.
On the flip side, the sun’s early rise can also rouse you before your body is truly rested, which can have you getting out of bed earlier, but also leaving you short on quality sleep.
On top of all of this, summer time is generally a busier time. Longer days and more social plans mean more reasons to stay up and fewer excuses to rest.
In short, you don’t need less sleep in summer — you’re just more likely to get less of it.
This can then cause you to run a sleep deficit, which can affect your mood, your emotional resilience, and your immune system. Oh oh!
Why your sleep can change in the summer
Summer tends to bring tons of changes to your nightly routine with more vacations and more late-night outdoor gatherings.
Here are other five reasons why your sleep can change in the summer.
1. More daylight means delayed sleep cues: Sunlight can be one of the most powerful tools for regulating your circadian rhythm. Longer days in the summer mean you’re exposed to light much later, and that pushes your body’s natural sleep-wake cycle forward.
2. Warmer nights disrupt deep sleep: Your body temperature needs to drop slightly to fall and stay asleep. But hot bedrooms can block that process. If your room’s stuffy, you might find yourself waking up in the middle of the night, or struggling to enter deep sleep.
3. Social schedules shift: Summer typically means more spontaneous plans, later nights, travel, and general disruption to your usual routine. This can really affect the consistency of your sleep routine.
4. Increased exposure to stimulation: Many times, there’s a boost in mood and energy during summer months — which can be great. But it also means your brain’s more stimulated by the time bedtime rolls around.
5. More alcohol, less winding down: There tend to be more social engagements in the summer, and a lot of these gatherings involve drinking. Unfortunately, alcohol can fragment your sleep and leave you waking up groggy.
How to get more Zzzs in the summer: 10 tips for sleeping better
Even though it’s tempting to get less sleep during a fun, busy summer, it’s still very important to prioritize quality rest. To make sure you get the quality sleep you need, here are 10 practical tips.
1. Embrace the power of blackout curtains
Blackout curtains block light from sneaking in early and can help cue your body that it’s still time to sleep. Also a good sleep mask helps too — especially if you’re sharing space or traveling.
If you don’t have curtains, consider clipping up a dark blanket or sheet with binder clips. You could also fold and place a t-shirt over your eyes if you don’t have a sleep mask.
Read more: 6 tips you need to create the best sleep environment
2. Cool your room down
Your body falls asleep most easily when its core temperature drops slightly. So, keep your bedroom as cool as possible by using open windows, fans or the AC.
You could also freeze a damp washcloth and drape it on your forehead. Breathable fabrics like cotton or linen can keep your bed cool as well. (Here are 10 other tips for better sleep and a more restful night.)
3. Stick to a consistent sleep schedule when you can
Aim to wake up and go to bed around the same time most days — within an hour or so. This helps anchor your internal clock, even when everything else is unpredictable.
If weekends look different, don’t stress. Just gently course-correct when you can.
4. Be mindful of evening light exposure
Dim the lights about an hour before bed and limit screen time. This can help get you naturally sleepy. If you tend to be on your phone late at night, consider reading, light stretching, or journaling instead.
💙 Listen to Build Healthier Phone Habits with Dr. Aditi Nerurkar to help you reduce your screen time.
5. Avoid heavy meals and alcohol late at night
Rich, spicy, or fatty foods can lead to indigestion and make sleep more elusive. Alcohol also tends to fragment your sleep and make you more likely to wake up in the night.
To rest easier, go for lighter meals in the evening and cut off alcohol a few hours before bed when possible.
6. Wind down your nervous system intentionally
Give your body and brain a transitional runway for rest. Breathing exercises, breathwork, and even a short meditation can all help relax you before sleep.
Read more: 8 best breathing exercises for sleep
7. Rethink naps
Long, late-day naps can mess with your sleep at night. If you need a nap, aim for 10–20 minutes — ideally before 3pm.
But if you’re too tired to function, a longer nap is still okay. Just try not to make it a daily thing unless you’re genuinely sleep-deprived.
8. Get morning light exposure
Natural light early in the day helps reset your circadian rhythm and reinforces your brain’s internal timer. Every morning, try to step outside within the first hour of being awake.
💙 Take a stroll around the block in the morning and listen to Mindful Walking with Tamara Levitt.
9. Manage summer stress gently
Summer often comes with the pressure to do more, be everywhere, and say yes to every invite. But your body still needs rest regardless of the season. Give yourself permission to skip, cancel, or leave early. Rest is a completely valid summer activity.
10. Travel wisely
If you’re on the move, bring along sleep essentials like a mask, earplugs, or a travel fan.
Also, try to stay close to your usual schedule, but don’t beat yourself up if jet lag or unfamiliar settings make sleep harder while traveling.
Do you need less sleep in summer FAQs
Does the temperature outside affect sleep quality?
Temperature plays a big role in your ability to fall and stay asleep. Your core body temperature needs to drop slightly for you to drift into deeper stages of sleep. If your bedroom’s too hot, your body has a harder time making that transition. This can lead to more restlessness and frequent wake-ups.
Also, warm nights can also increase sweating and discomfort, which pulls your brain back toward wakefulness. That’s why people often feel groggy in the morning even after being in bed for eight hours.
Do you actually need less sleep in summer?
Your need for sleep remains the same throughout the entire year. In the summer, most adults still need 7 to 9 hours of sleep per night to maintain cognitive function and emotional regulation.
Longer days, social distractions, travel, and heat can all reduce how much sleep you actually get in the summer. This can then lead to a mismatch between what your body needs and what it receives. That disconnect can create a sleep debt over time — even if you feel more alert during daylight hours.
Why do I sleep less during the summer?
Extended daylight can shift your natural circadian rhythm. When it stays light later into the evening, your brain is likely to delay melatonin production. This can then push your internal bedtime further out. At the same time, early sunrise might wake you up before your body’s fully rested.
Warmer temperatures, noisier environments, and disrupted routines can also make good sleep harder to come by.
What are some tips for sleeping better in hot weather?
A good way to sleep better in hot weather is to focus on staying cool and creating a sleep environment that works with your body. Here are some cooling tips:
Use fans or an AC unit to circulate air.
Keep blinds or curtains closed during the day to block out heat.
Open windows at night (if it’s cooler outside.)
Sleep on breathable sheets like cotton or linen.
Shower before bed with lukewarm water.
Hydrate consistently during the day — but taper off before bedtime.
How can I fix my sleep schedule after the summer?
Rather than making drastic sleep changes, ease your body back into a routine by slowly moving up your bedtime time 15 minutes every few days.
Additionally, go outside within an hour of waking to signal to your body that it’s time to be alert. Also don’t underestimate the power of a pre-sleep routine. To help you wind down, read, stretch, or do a simple breathing practice.
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