Sleep Tips for Long Summer Days

A U G U S T 2 0 2 5 E M P L O Y E E N E W S L E T T E R Live Well. Work Well. A good night’s sleep is crucial for overall health and well-being, but as the days grow longer and temperatures rise, many people find falling and staying asleep increasingly difficult. In addition, people may have busy social calendars in the summer, further interfering with their regular sleep schedules. Summer sleep disturbances can be frustrating, but with a few practical tips, you can improve your sleep quality despite the seasonal changes. What Causes Sleep Disturbances in the Summer? Studies show that the seasons affect how well you sleep. Specifically, people tend to experience more issues with sleep, including insomnia and fatigue, in the summer than in the winter due to the longer days and higher temperatures the season brings. The increase in daylight hours delays your body’s production of melatonin, a hormone that promotes sleep. This impacts your circadian rhythm, the body’s internal clock that regulates your sleep cycle. The longer summer days tell your body to stay awake longer and may make it more difficult for you to fall asleep. Summer’s hot weather can also influence sleep patterns by raising your body temperature. This moves your body into a heightened state of awareness, preventing you from falling asleep or waking you up. In addition, the warm weather and long days of summer often encourage a busier social calendar full of vacations, barbecues, parties and other gatherings, which can interfere with your sleep routine. All these disruptions can make it challenging to get enough restful sleep during the summer season. Summer Sleep Tips: • Stick to a routine - Maintain a regular sleep schedule to support your body’s natural rhythm, even if occasional late nights occur. • Cool sleep environment - Aim for a bedroom temperature of around 65°F using fans, AC, or open windows to promote better sleep. • Breathable bedding - Choose lightweight, breathable fabrics like cotton, bamboo, linen, or silk for pajamas and sheets to stay cool and comfortable. • Light control - Use a sleep mask to block excess light during long summer days. Avoid blackout curtains so your body remains aware of morning light cues. Sleep Tips for Long Summer Days According to the CDC, getting less than 7 hrs. of sleep per night is linked to an increased risk of chronic conditions such as heart disease, diabetes, obesity, and depression.

A U G U S T 2 0 2 5 L I V E W E L L . W O R K W E L L . N E W S L E T T E R : How Blue Light Affects Sleep Blue light, emitted by devices such as smartphones, tablets, computers, and LED lighting, can significantly interfere with sleep by disrupting the body's natural circadian rhythm. It does this primarily by suppressing melatonin, the hormone that signals the body it's time to sleep. When you're exposed to blue light in the evening—especially in the hour or two before bed—your brain can be tricked into thinking it's still daytime, which can delay sleep onset, reduce sleep quality, and disrupt important sleep stages like REM. Over time, this disruption can lead to chronic sleep issues, poor cognitive performance, and even increase the risk of health problems such as obesity, depression, and heart disease. To reduce the impact of blue light and improve screen time habits, consider: limiting screen use at least one to two hours before bedtime. Enable blue light filters or night mode on your devices, which shift the screen’s hue to warmer tones in the evening. Using blue-light blocking glasses can also help filter harmful wavelengths. Additionally, try replacing harsh LED lights in your bedroom with dim red or amber lighting in the evening, which has minimal impact on melatonin. Finally, make a point to get bright, natural sunlight exposure in the morning to help regulate your sleep-wake cycle. By making these adjustments, you can support healthier sleep and make screen time more intentional and less disruptive. 5-4-3-2-1 Sleep Prep Routine Stop all caffeine 5 hours before bed - cut off any caffeine intake at least 5 hours before your intended bedtime. Caffeine can stay in your system for several hours and interfere with your ability to fall asleep. Do a relaxing activity 4 hours before bed - engage in a calming, screen-free activity such as reading a physical book, light stretching, journaling, or taking a warm bath. This helps shift your body from “go mode” to “slow mode.” Close the kitchen 3 hours before bed - finish eating for the night to give your body time to digest before lying down. Late-night meals can disrupt sleep and increase the risk of acid reflux or indigestion. Stop all exercise 2 hours before bed - wrap up any intense physical activity. While exercise is great for sleep, doing it too close to bedtime can raise your core body temperature and heart rate, making it harder to fall asleep. Turn off electronics 1 hour before bed - power down phones, tablets, TVs, and computers. Blue light from screens can suppress melatonin, the hormone that signals your body it's time to sleep. Use this hour for quiet, screen-free relaxation. This time-based bedtime routine gently guides your body into sleep mode, helping you rest more deeply and fall asleep more easily. Use this hour-by-hour guide to optimize your nightly wind-down.