Does a full moon *really* affect your sleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a full moon is, when it happens in the lunar cycle, and how it can affect your sleep. Plus, 10 tips to help you sleep better during a full moon.
It's a common belief that a full moon can cause sleeplessness, as many people feel their sleep patterns change with the lunar cycle, particularly during a full moon. The moon’s influence on sleep has been the subject of both folklore and scientific study, and understanding the potential effects of a full moon on sleep can be helpful in managing your sleep habits.
What is a full moon, and when does it happen during the lunar cycle?
A full moon is one of the most visually striking phases in the lunar cycle. As the moon orbits Earth, the sun illuminates different parts of it, creating the distinctive phases we see in the sky.
The lunar cycle starts with the new moon, where the moon is almost invisible from Earth because the side that faces us isn’t illuminated by the sun. From there, it transitions into the waxing crescent, where a sliver of the moon becomes visible. This phase grows into the first quarter, where half of the moon’s face is lit up.
As the cycle progresses, we see the waxing gibbous phase, where more than half of the moon is on display, leading up to the full moon. During a full moon, the earth is between the sun and the moon, allowing us to see the moon’s surface fully illuminated, which we call a full moon.
After the full moon, the visible part of the moon reduces through waning gibbous and third quarter to waning crescent, leading back to a new moon. This entire cycle takes about 29.5 days to complete, so we get to see a full moon roughly once a month.
How does the full moon affect sleep in humans?
People have been curious about the full moon’s effect on sleep for thousands of years, and recent studies have started to explore this from a scientific perspective. The results are mixed. It's important to note that while those findings indicating a link are compelling, they don't necessarily mean a full moon will disrupt everyone’s sleep or interfere with sleep hygiene. People's sensitivity to environmental changes, including lunar cycles, can vary widely. Some may feel significant differences in their sleep patterns, while others might not notice any change at all.
When it comes to sleep, some studies have found the moon can impact:
Melatonin levels
Some studies have suggested that the full moon might influence the production of melatonin—a hormone that plays a crucial role in regulating our sleep-wake cycle—potentially disrupting internal sleep rhythms. This may impact the time it takes to fall asleep or the quality of sleep you get. Findings indicate that during a full moon, people might take longer to fall asleep than during different phases of the lunar cycle. The duration of sleep might also be shorter on these nights.
Sleep efficiency
Sleep efficiency, or the percentage of time in bed that’s actually spent sleeping, may be reduced during a full moon, according to some research. So even if you spend the usual amount of time in bed, you might not be sleeping as well as you do during other lunar phases.
REM sleep
Rapid eye movement (REM) sleep is a stage of sleep known for vivid dreams. It plays a significant role in learning and memory, and studies have observed that the time it takes to reach REM sleep can be longer during a full moon, potentially affecting the restorative quality of your sleep.
The effects of a full moon on men vs women
Research suggests that when it comes to the impact of a full moon on sleep, there may be some differences between men and women.
1. Sleep pattern variations: Studies have shown that men and women often have different sleep patterns and needs, which may influence how each sex experiences the full moon's effects. Women might be more sensitive to changes in light or environmental factors during sleep, which could be heightened during a full moon.
2. Hormonal influences: The hormonal fluctuations that people who menstruate experience throughout their menstrual cycle could interact with the lunar cycle, potentially amplifying the effects of a full moon on their sleep. A woman might experience more pronounced sleep disturbances if a full moon coincides with certain phases of their menstrual cycle.
These differences aren’t universal and can vary greatly between individuals. Some people may be deeply affected by the full moon, while others might not notice an impact on their sleep at all.
How to sleep better during a full moon: 10 sleep tips
If you find your sleep is affected during a full moon, there are several steps you can take to enhance your sleep quality and get better rest throughout the lunar cycle. Incorporating these tips into your nightly routine may help mitigate the effects of the full moon on your sleep. Be consistent, and implement changes gradually to help you adapt to the lunar cycle and enjoy a more restful night.
1. Establish a bedtime routine
Consistency is key to getting good sleep. Set up a relaxing pre-sleep routine that can include activities like reading a book, practicing gentle yoga, or taking a warm bath. Having a routine will signal to your body that it's time to wind down. A first step could be choosing a specific activity you find relaxing and incorporating it into your evening routine about 30 minutes before you plan to sleep.
💙 Add a soothing nighttime meditation, like Quieting the Mind and Body with Professor Megan Reitz, to your evening routine.
2. Limit caffeine and heavy foods
Reduce your intake of caffeine and heavy foods in the afternoon and evening. Both can make it harder to fall asleep. If you need a late-night snack, you could choose foods which don't cause you indigestion and can help promote a restful night.
3. Create a comfortable sleep environment
Ensure your bedroom is conducive to good sleep by being dark, quiet, and cool. Consider using blackout curtains to minimize moonlight and earplugs to block out noise. Start by assessing your current sleep environment and identify what changes you can make tonight for a better sleep experience.
4. Follow a consistent sleep schedule
Go to bed and wake up at the same time every day. This helps regulate your body’s internal clock. To begin, try setting a regular bedtime and wake-up time, even on weekends, and stick to it as closely as possible.
💙 Make your sleeping and waking times a part of your routine. Learn how to maximize your new sleep habits by Turning Choice into Routine.
5. Reduce screen time before bed
Limit exposure to screens before bedtime. The blue light from devices can interfere with melatonin production. Start by turning off electronic devices at least one hour before your bedtime.
💙 While we don’t recommend endless hours of scrolling on your phone before bedtime, we do recommend using your phone to play a soothing Sleep Stories, like Wonder narrated by Matthew McConaughey.
6. Try breathing exercises for sleep
Practice simple breathing exercises to relax your body and mind. Controlled breathing can help ease you into a restful state. As a first step, try a breathing exercise like the 4-7-8 technique just before bed.
💙 Drift off to sleep with a sense of gratitude and peace with this guided nighttime meditation, Gratitude Body Scan for Sleep.
7. Stay active during the day
Engage in regular physical activity to promote better sleep at night. Avoid intense workouts close to bedtime, as they might be too stimulating. A good initial action can be a brisk 30-minute walk during the day.
💙 Combine the power of stress relief and exercise with our Walk Away the Stress series, a collection of meditations focused on moving the body while quieting the mind.
8. Write down your thoughts
If your mind is active at bedtime, write down your thoughts in a journal. Writing can clear your mind and make falling asleep easier. Start with a simple notebook by your bed and spend a few minutes jotting down thoughts before turning off the light.
9. Listen to calming sounds or music
Incorporate soothing sounds or gentle music into your bedtime routine. Nature sounds, soft instrumental music, or white noise can help create a relaxing atmosphere that promotes sleep. You can choose a calming playlist or sound that you enjoy and play it softly in the background as you prepare for bed.
💙 Press play on the Sleep & Serenity playlist to ease into bedtime while reducing anxiety.
10. Practice relaxation techniques
Use techniques like meditation, gentle stretching, or listening to calming music to relax before bed. These can help prepare your body for sleep. Start with a 5-minute meditation or some light stretching exercises as part of your nightly routine.
💙 Explore what it feels like to be present in your body to promote relaxation with the Back into Your Body meditation.
Does a full moon affect sleep FAQs
Why can't I sleep well during a full moon?
Having difficulty sleeping during a full moon might be due to a combination of factors.
Increased brightness from moonlight might disrupt your sleep environment, making it harder for your body to realize it's nighttime.
Some studies suggest that our internal biological rhythms, which govern our sleep-wake cycle, could be subtly influenced by lunar cycles.
It’s possible that these natural changes might result in altered sleep patterns during a full moon. To counteract this, focus on creating an environment conducive to proper sleep and maintaining a regular sleep routine.
How does a full moon affect a person?
Some people might feel more restless or find it harder to fall asleep during a full moon. This could be due to slight changes in melatonin production or alterations in sleep efficiency, but it's important to remember that each person's experience can vary significantly. While some might be more sensitive to the lunar cycle, others may not notice any changes in their sleep or behavior during a full moon.
How does a full moon affect women?
Women's sleep patterns are often influenced by hormonal fluctuations, which can be more pronounced during certain phases of their menstrual cycle. This may make some women more sensitive to environmental changes, including those related to the lunar cycle. As a result, they might experience more noticeable sleep disturbances during a full moon, such as difficulty falling asleep or staying asleep. Understanding these potential influences can help women adopt specific strategies to enhance their sleep quality during the full moon phase.
Is lunar insomnia a real thing?
While lunar insomnia isn’t an officially recognized medical condition, it's a term often used to describe the sleep disturbances that some people associate with the lunar cycle, particularly the full moon. Research has shown there can be subtle changes in sleep patterns coinciding with the lunar cycle, but these effects vary greatly among people. If you find your sleep is regularly disrupted around the time of a full moon, it might be helpful to pay extra attention to your sleep habits and environment to lessen the impact.
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