How to Sleep Better in the Summer: A Guide for Women Prioritizing Wellness
How to Sleep Better in the Summer
Now that summer is here in full force, many of us are enjoying brighter days, outdoor activities, and a more social calendar. But there’s one area of health that often takes a hit during the warmer months - our sleep.
If you've been finding it harder to fall asleep or stay asleep lately, you’re not alone. High temperatures, longer daylight hours, and a disrupted routine can all sabotage your sleep hygiene. And for women, who already carry unique stressors and responsibilities, getting quality rest is not only harder, it’s more essential. Here’s what’s going on—and how to fix it. Why Summer Disrupts Your Sleep
- Your room is too hot
Experts recommend keeping your sleep environment between 60–67°F. That’s tough when the temperature doesn’t drop much at night or when A/C units can’t quite keep up. A warm room keeps your body from cooling down properly, which delays your ability to fall into deep, restorative sleep.
- Daylight delays your melatonin
Melatonin is your body’s natural “go to sleep” signal, but it’s heavily influenced by light. During summer, more daylight in the evening tricks your brain into thinking it’s not bedtime yet—so your sleep schedule shifts, often without you realizing it.
- Your routine is less predictable
Summer often brings more late nights, heavy evening meals, and maybe even a few more drinks. While socializing and enjoying the season is important, these changes can interrupt your natural sleep cycle.
Simple Summer Sleep Hygiene Tips
Here are lifestyle-based changes you can make today to help you sleep better—even when it’s hot outside:
Take a lukewarm shower before bed
This helps cool your core temperature and signals your body that it’s time to wind down.
Use blackout curtains or a sleep mask
Blocking out extra light helps your brain start producing melatonin earlier - even if it’s still light outside.
Reduce screen time before bed
Put your phone away 30–60 minutes before sleep. The blue light from screens delays melatonin production and keeps your mind active when it should be relaxing.
Stick to a consistent sleep schedule
Try to go to bed and wake up around the same time every day, even on weekends. Your body craves rhythm.
Skip the nightcap
Alcohol may make you sleepy, but it actually reduces REM sleep. Try calming teas like chamomile or lemon balm instead.
Why Good Sleep Is a Non-Negotiable for Wellness
Sleep affects nearly every system in the body—from how you manage blood sugar and cravings, to how your body repairs itself after workouts, to how you regulate mood and stress.
As women, we're often told to push through, to keep going. But here's the truth: Rest is a form of resistance and recovery. It is a radical act of self-care and self-preservation. Prioritizing your sleep is part of showing up for yourself, your goals, and your loved ones.
Ready to Take Control of Your Wellness? If you're ready to stop waking up exhausted and start feeling energized again - I'm here to help. I offer complimentary consultations, where we can talk about what’s blocking your rest and your health goals—and how to overcome it with practical, lifestyle-based strategies.
👉🏽 Schedule your consultation today
You deserve deep rest. You deserve full health. And you don’t have to figure it all out alone.