Summer socialising can wreak havoc on your sleep routine, but one expert has revealed the five simple habits to start now that could help you sleep better by autumn.
Summer high life is great for the soul, but notorious for disrupting your body clock. Long evenings, late-night drinks, and fluctuating temperatures often leave sleep schedules frayed right as the seasonal shift approaches.
To help ease the seasonal transition, Lucy Kershaw, Nutrition Expert at supplement brand Nature’s Best, shares five actionable habits to reset your circadian rhythm before autumn officially arrives.
1. Ditch the Daytime Naps for Morning Sun
When heat-induced sluggishness hits, an afternoon nap feels like an easy fix. However, late-day dozing fragments your sleep drive and leaves you disoriented.
The Fix: Step outside within 30 minutes of waking up. Direct sunlight suppresses melatonin, signals your brain to release cortisol for natural alertness, and anchors your internal clock so you feel tired at the right time tonight.
2. Overhaul Your Bedding Setup
Trapping excess heat under heavy or synthetic bedding spikes your core body temperature; the primary trigger for middle-of-the-night awakenings.
The Fix: Swap out synthetic sheets and heavy blankets for breathable, natural fibers like linen, cotton, or bamboo. These materials maximize airflow and wick away nighttime sweat. Apply the same rule to your sleepwear.
3. Taper Hydration & Limit Evening Alcohol
Staying hydrated during warm weather is crucial, but gulping water late in the evening leads to frequent midnight bathroom trips. Adding alcohol to the mix makes matters worse: while it causes drowsiness initially, it elevates your core temperature and disrupts REM cycles.
The Fix: Front-load your water intake during daylight hours and set a strict hydration cut-off two hours before bed. Keep late-night drinks to a minimum to allow your body temperature to drop naturally.
4. Re-Anchor Your Sleep Window & Add Magnesium
Summer calendars make rigid bedtimes tough, but constantly shifting your sleep window causes the equivalent of permanent jet lag.
The Fix: Keep your wake and sleep times within a 30- to 60-minute window of your usual schedule, even on weekends. To assist the wind-down phase, consider introducing magnesium into your evening ritual to support muscle relaxation and nervous system health.
5. Prioritise Consistent, Moderate Movement
Relying on one massive workout to tire yourself out rarely works for long-term sleep quality. Regular, moderate physical exertion reduces restlessness and builds steady daytime homeostatic sleep pressure.
The Fix: Focus on daily consistency over intensity. A brisk evening walk once the temperature drops is enough to lower stress hormones and prime your body for deep rest.
By putting these small adjustments into practice over the final weeks of the season, you’ll protect your energy now and transition into autumn sleeping soundly.
Martin is a freelance journalist and copywriter based in Manchester, UK, specialising in lifestyle, culture, travel, music, art, design and sustainability.
