There’s something utterly magical about a British summer evening. The sky stays blushed with light until well past tea time, the air smells faintly of barbecues and hope, and the birds perform an encore at a time when they really ought to be in bed. But while the endless daylight feels romantic and ripe for mischief, it’s not exactly sleep friendly. In fact, it’s a bit of a snooze saboteur.
If you’ve found yourself lying wide eyed at 10:30pm while the sky still glows like a low watt bulb, you’re not imagining the struggle. Our bodies run on circadian rhythms, those clever internal clocks that love a bit of dark to kickstart the melatonin flow. And when the sun won’t shut up? Well, that rhythm starts to go out of tune.
The Light Dilemma: A Sleep Scientist’s Perspective
According to Dr. Wendy Troxel, sleep researcher and author of Sharing the Covers, exposure to evening light, especially natural light, suppresses melatonin and delays sleep onset. That means you feel more alert when you should be winding down. It’s nature’s version of a cheeky nudge saying, "Not bedtime yet."
Matthew Walker backs this up in Why We Sleep, noting that even small amounts of ambient light can mess with our brain’s ability to transition from wake to rest. Basically, our cave dwelling ancestors weren’t trying to sleep through a 9:45pm sunset.
Blackout Isn’t Just a Curtain Style
The easiest fix? Block the light. Simple, but crucial. Blackout blinds or curtains are like the Jedi knights of summer sleep, they keep the light at bay and restore the dark sanctuary your brain needs.
And for the night owls on the move (or anyone sharing a room with a curtain cynic), a high quality eye mask can work wonders. Look for one that’s breathable and soft on the skin. It’s not just about looking stylish, though let’s be honest, a bit of astronaut chic never hurt, it’s about creating a pocket of darkness wherever you lay your head.
Create a Wind Down Ritual That Outshines the Sun
Since we can’t convince the sun to knock off early, your best bet is to craft an evening routine that signals to your body: bedtime is coming, like it or not.
Start dimming indoor lights about an hour before you plan to hit the sack. Switch off overheads and opt for warm, low lamps. Ditch the screens (or at least activate that golden hued night mode) and swap TikToks for a touch of Asimov. A cup of chamomile or a gentle stretch can act like an interstellar boarding pass, clearing the way for sleep travel.
Bonus move: get your morning light fix. It might sound counterintuitive, but exposing yourself to bright natural light in the early part of the day helps anchor your circadian rhythm, making it easier to wind down at night. Morning walks are good for you, yes, but they’re also brilliant for your sleep blueprint.
Bedroom: Dark, Cool, and Cosy
Treat your sleep space like a spaceship pod, designed for comfort, efficiency, and a proper lights out experience. Keep the temperature on the cooler side (17-19°C is the sweet spot), invest in breathable bedding, and keep the vibe low key.
If your room is bathed in that long golden hour light, consider rearranging furniture to avoid your bed facing west facing windows. And yes, it’s finally time to fix that light leaky gap between your curtain and the wall. We see you.
Cosmic Distractions: Why It’s Not Just the Light
The truth is, long summer days also bring longer to do lists, later dinners, spontaneous plans, and general YOLO energy. All lovely things, but they crowd out your wind down window. Suddenly it’s 10pm, and you’re still mid whatsapp or halfway through assembling a BBQ you bought two hours ago.
That’s why we champion rituals. A solid pre bed routine is like mission control for sleep. Without it, you're just free floating through the orbit of late night chaos.
Final Thought: Let the Light Linger, Just Not in Your Bedroom
Summer light is lovely. It’s poetic. It’s golden and glowy and full of possibility. But it doesn’t belong in your sleep sanctuary. Your body still craves rhythm, routine, and a bit of darkness to dream in.
So embrace the late sunsets with a spritz in the garden, a book on the stoop, or a final potter in the kitchen, but when it’s time to snooze, shut it all out.
Darkness is your friend. And a good night’s sleep? Well, that’s your real summer glow up.
Sleep brilliantly. Even when the sun’s got other ideas.