Did You Know 'Summer Insomnia' Is a Thing? Here's What's Keeping You From Drifting Off, and How to Beat It
London's summer is admittedly fleeting. But of late, we've been lucky enough to experience long, sunlit days and warm weather. However, there's something about wrapping up my day before the sun sets (a 09:00 PM ritual nowadays) that feels slightly illegal and mildly unproductive to the mind and body.
And if, like me, you have been enduring restless sleep in the heat, chances are summer insomnia is the culprit to blame. Since we're used to the gradual dimming of the sky signifying the need to wind down, this shift in ambiance can hinder your rest.
So, I reached out to a couple of sleep experts to explain the cause for summer insomnia and how to overcome it for a good night's rest — even when the sunny view outside your window says otherwise.
Sleep expert and clinical psychologist Dr. Leah Kaylor tells me that summer insomnia refers to difficulty falling or staying asleep during the warmer months.
"While insomnia can occur year-round, it often spikes in summer due to longer daylight hours, hotter nights, disrupted routines, and environmental overstimulation (like noise or travel)," she says.
"Rising temperatures interfere with the body's natural ability to cool down for sleep, while late sunsets and early sunrises can throw off your circadian rhythm, making it harder to wind down at night or stay asleep in the morning."
If these symptoms feel familiar, don't lose hope, as there are a couple of things you can do to sleep better and combat summer insomnia for sound slumber.
According to Kenny Timper, a certified sleep science coach at Sleepopolis, it's important to set the mood for sleep. "Keep your bedroom as cool and dark as possible," he says. "I find that blackout shades and a fan or AC can make a big difference."
Leah also recommends blocking heat during the day, assuring me that it's one of the best things you can do to aid sleep. "Maintain bedroom temperature of around 60° to 67°F (15° to 19°C)," she suggests. "And consider using a cooling mattress pad or moisture-wicking sheets."
I recommend bringing home these Brushed Pencil Pleat Blackout Thermal Curtains from M&S and dressing your bed in this Set of Linen Sheets from Zara Home for a cozy night in.
"Yes, that's correct," assures Leah. "Watching the sunset can act as a cue to tell both the brain and the body that it's time to wind down from the day and prepare for sleep."
Personally, I'm all for any excuse to savor a sunset. And if your bedtime ritual allows for a sleep schedule that begins post the time of sunset in your city, then I recommend taking this advice to heart and grounding yourself as the sky takes on that gorgeous golden hue.
If you miss the sunset and want none of the FOMO, get yourself this VARMBLIXT Lamp from IKEA for a warm glow. Or, a Sunset Projection Light from Amazon for a wall cloaked in dusky tints.
"When it comes to beating summer insomnia, it's important to dial back screen time and bright light exposure in the hour before bed," says Kenny. "Especially once the sun's already gone down."
As someone who is guilty of scrolling well past my bedtime, I will be taking Kenny's advice. Plus, to further help set the mood for rest, I also plan to rely on lighting tricks for better sleep. And if you're having trouble even then, I find that a quality sleep mask can make all the difference.
And if all else fails, I suggest using this super sleek Loftie Alarm Clock with a Sound Machine from Amazon to serenade you to sleep with white noise.
"Different people will find different things relaxing," says Leah. "So, figure out what activities relax you and make it a habit to do them every time before bed to relax and unwind."
If you do everything to prevent summer insomnia but still find yourself tossing and turning, Kenny recommends hopping in your shower room. "A lukewarm shower before bed will help trigger that cooling response your body needs to sleep," he explains.
And if you're sleep health obsessed and want to track your circadian rhythm, REM state, stress, heart rate, and more, then the Oura Gen3 Horizon Smart Ring should be on your wishlist. Masquerading as a stylish ring is actually a tech-savvy piece of jewelry that will monitor your activity and help you optimize your routine for the better.
Color: Pink
A good sleep mask can make falling asleep a dream, and this eye mask from Amazon is well-rated and made from 100% natural mulberry silk for maximum comfort.
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Color: Black
Finding a fan that works well and looks good can be tough, but this Shark Flex Bladeless Tower Fan manages to check all my boxes. Sleek and efficient, it's a great investment to cool your bedroom.
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Includes: Pillow Mist + Rollerball
This Sleep Heroes Dream Beauty Gift Set from Oliver Bonas is a great gift for a fellow summer insomniac or even as a treat to yourself. The blend of lavender and chamomile will relax you into a deep sleep.
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Technically speaking, there isn't a set amount of hours that rounds up to insomnia. However, if you're having trouble falling asleep on a regular basis, it's best to seek help from a doctor or a sleep psychologist to help you identify the cause of your insomnia.
Beyond taking help from these brilliant sleep experts, I also recommend trying the Scandinavian sleeping method. Since this recommendation only applies to shared beds, if you have the luxury of a mattress all your own, then consider switching to bedding for hot weather.
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Dr. Parker says it can support sleep "by calming the nervous system, easing physical tension, and regulating the underlying organ systems that influence rest." She notes that the best combination of acupressure points for sleep depends on what the individual is experiencing and that a personal point prescription would then be selected to "to support the patient and the present symptoms, like insomnia and restlessness." However, she shares the following common points and how they work from a traditional Chinese medicine perspective: "Shenmen (HT7 – Heart 7): Located on the wrist crease, this point is often used for insomnia, anxiety and emotional restlessness. It calms the Shen (spirit), helping to settle racing thoughts and reduce overactivity of the Heart system, which in TCM can disturb sleep." "Yintang ('Third Eye'): Found between the eyebrows, this point is deeply calming and is known to relieve stress, quiet the mind and support melatonin production through relaxation of the pineal and hypothalamic areas." "Anmian ('Peaceful Sleep'): A lesser-known but effective point located behind the ear, Anmian is used specifically for sleep disturbances, helping to ground the nervous system and encourage deeper, more sustained rest." "Sanyinjiao (SP6 – Spleen 6): Located on the inner lower leg, this point supports hormonal regulation and helps harmonize the Spleen, Liver, and Kidney systems. These organs play key roles in emotional regulation and sleep according to TCM." 2. Reduces stress and anxiety Anxiety can mean that worries, racing thoughts and restlessness make it particularly hard to fall asleep. Lai says that one of the common causes of sleeplessness is stress and anxiety, and points to a systematic review and meta-analysis of research which showed acupressure can significantly reduce anxiety. Acupressure can significantly reduce anxiety "Studies suggest that acupressure and acupuncture work in similar ways by encouraging the body to release neurotransmitters such as endorphins and serotonin," says Dr. Parker. "both of which are mood elevators and play a major role in sleepregulation via the hypothalamic-pituitary-adrenal (HPA) axis," she explains. "Acupressure may also be increasing parasympathetic nervous activity, the rest-and-digest part of our nervous system which takes the body away from being in the sympathetic nervous system state, the fight-or-flight response," Lai adds. She says that these calming, anxiety-reducing effects of acupressure can help sleep by improving both sleep latency, and sleep duration. 2. Helps to ease insomnia Those who have experienced either short-term (several days or weeks) or chronic insomnia (lasting three months or more), know that it doesn't just interfere with your sleep. It can also cause issues including irritability, fatigue and problems with focus the next day. But research shows that acupressure may be a tool you can include to combat it. One study compared the effect of acupressure on those with insomnia, with 200 participants divided into a group who were taught self-administered acupressure, and a group who were given sleep hygiene education. They found that those who had learned acupressure had improved Insomnia Severity Index scores after both four weeks and eight weeks, compared to the other group. Auricular acupressure, which focuses on pressure points on the ear, has been shown in a number of studies to help with insomnia. One review of studies looking at how effective auricular acupressure is as a treatment for insomnia concluded that, "the effects of auricular acupressure on insomnia are comparable to those of estazolam," which is a medication used short-term for treating insomnia. And while Dr. Parker noted above that acupressure be used to help with sleep issues like insomnia, she also explains that, "lack of sleep/insomnia is often a symptom of an underlying imbalance." "There are also lifestyle factors and habits that should be addressed to support a restful nights sleep (examples include limiting screen time before bed, limit caffeine after 3pm in the afternoon, eliminate noises and lights in the bedroom, try to go to bed at a regular time each night etc)," she explains. 3. Can help with hormonal changes affecting sleep "Sleep problems can also be associated with hormonal changes and studies have demonstrated that acupressure can be effective for improving sleep in these patient populations," says Lai. A huge number of women experiencing menopause have issues with their sleep. In fact, 2023 research noted that across the world, sleep and menopause effects the lives of about a third of women. Lai suggests that acupressure may be one way to help tackle this, explaining that, "acupressure has shown in recent trials to significantly improve sleep quality in menopausal women." A trial published in the Iranian Journal of Medical Sciences, found that "acupressure alone can improve sleep quality at a rate of 22% in menopausal women by massage on the effective points," and concluded that it "can be used as a complementary treatment to relieve sleep disorders in menopausal women." In addition, Lai says that "Studies have indicated that acupressure impacts hormone-related sleep problems through decreasing levels of follicle stimulating hormone (FSH) as well as through increasing levels of oestradiol." "These in turn improve sleep quality related to hormonal conditions, but also in other symptoms such as hot flushes and fatigue," she explains. How to try acupressure for sleep at home If you're interested in exploring acupressure and want some simple options that you can try out from the ease of your home, Dr. Parker suggests the following. "Finger pressure massage: Apply gentle, circular pressure to key points like HT7 (wrist), Yintang (forehead), or SP6 (inner leg) for 1–2 minutes each, preferably in the evening before bed." "Acupressure mats: These mats use small spikes to stimulate multiple points along the back and shoulders. Lying on one for 10–20 minutes can help reduce muscular tension and promote parasympathetic nervous system activation—ideal for winding down." "Partner massage: Light massage focusing on the neck, shoulders, and feet can activate calming points. Adding lavender oil or calming music can enhance the effect." "Breathing with pressure: Combine acupressure with slow, deep breathing to amplify relaxation. Inhale deeply, press a calming point (like Yintang), and exhale slowly." Acupressure mats like the Shakti mat and Pranamat have become popular options to try at home, and both promise to help improve your sleep after just 20 minutes use. Pranamat even cites stats from Dr. Marek Dvořák's sleep tracker, which show that after using the Pranamat 20 minutes before sleep, his REM sleep increased by 2%, deep sleep increased by 7% and light sleep was reduced by 10%. Lai also shares the one piece of advice given to every patient in her practice experiencing sleep issues: "Utilise acupressure wristbands to stimulate Nei Guan (Pericardium 6). Whilst this acupoint is widely known for nausea and vomiting, it is also used frequently in traditional acupuncture for sleeplessness as well as for stress and anxiety," she says. This pressure point is found between the two tendons ont he inner aspect of the forearm, three finger widths below the wrist crease. Is acupressure suitable for everyone? It's important to consult your doctor if you are experiencing pain or a medical condition, however, Lai and Dr. Parker agree that acupressure is, in general, very safe for most people. "Basic self-acupressure can be safely carried out in specific circumstances such as with acupressure wristbands for nausea and vomiting," Lai says. But she notes that, "for face, body or ear acupuncture and for more complex conditions, this is safest and most effective when carried out by a TCM practitioner who is registered with an appropriate acupuncture professional body." "If you are actively under the care of a doctor or consultant for a medical condition, you should always seek their advice prior to using acupressure," she explains. It's important that certain patient groups such as children, pregnant women and the elderly should check with their doctor before using acupressure for their health concerns.
