Do you feel tired but still find yourself awake at night?
Do you keep scrolling on your phone even though you know it’s time to sleep?
Many people experience this during the summer months, when the heat, longer daylight hours, and changes in routine affect the body and sleep quality.

Getting enough sleep is one of the most important foundations of our physical and mental health. It affects energy levels, concentration, mood, and the ability to deal with daily tasks. Despite this, during the summer many people struggle to fall asleep on time or wake up feeling more tired than usual.

One of the main reasons for this is the high temperature. The body needs a natural drop in temperature in order to enter a state of sleep, but hot nights make this process more difficult and can lead to discomfort and waking up during the night.

Longer daylight hours also affect the body’s natural sleep system. In the summer, the sun sets later, and exposure to light during the evening can delay the production of melatonin - the hormone that signals to the body that it is time to fall asleep.

In addition, nighttime screen use has become a major part of many people’s routines. The blue light from phones, tablets, and computers can interfere with the natural process of falling asleep, especially when these devices are used right before bedtime.

Summer also brings changes to daily habits. Vacations, outings, children being home, and different schedules cause many people to go to sleep later, wake up at inconsistent times, and get less natural light in the morning. These changes make it harder for the body to maintain a regular sleep cycle.

For people dealing with Attention Deficit Hyperactivity Disorder (ADHD), the challenge may be even greater. During the day, they may deal with a heavy load of tasks, noise, and many different stimuli. When evening arrives and the house finally becomes quiet, the brain struggles to move into a state of rest.

In many cases, people with ADHD find themselves delaying bedtime in order to enjoy quiet personal time - even at the cost of getting fewer hours of sleep. This phenomenon is called “Revenge Bedtime Procrastination.” It is not necessarily caused by a lack of discipline, but can sometimes come from the brain’s need to recover after an overwhelming day.

So what can you do to sleep better during the summer?

Experts recommend starting with creating a calm and consistent evening routine. Instead of waiting until late at night to get quiet time, it is better to set aside relaxing time earlier in the evening - without screens and without responsibilities.

It is also important to create a suitable sleep environment: keep the bedroom cool, use softer lighting before bedtime, and reduce prolonged screen use before sleeping.

Simple activities such as a relaxing shower, reading, listening to quiet music, or breathing exercises can help the body and brain gradually move from an active state into a state of rest.

Good sleep is not a luxury! It is an essential part of maintaining health and quality of life. Understanding the factors that affect sleep during the summer can help us make small changes and create habits that allow us to sleep better, even during the hottest nights.