Light Nights: How to Sleep Well in Summer

Bright evenings, early sunrises and warm bedrooms can make summer sleep tricky. Simple, practical ways to rest better on light nights.

6/8/20275 min read

In summer, especially in the north, the sun can set late and rise very early. Here in Norway, some June nights barely get dark at all.

It's beautiful. But it can make sleep harder. Light tells our body it's time to be awake, and warm rooms can leave us tossing and turning.

The good news is that a few small changes can help you rest better through the light months.

Darken your bedroom

Light is one of the strongest signals for waking up. To help your body rest:

  • Use blackout curtains or blinds if you can.
  • A soft sleep mask is a simple, inexpensive option.
  • Cover small lights from chargers and devices.

Keep it cool

Many people sleep better in a cooler room.

  • Close curtains during the day to keep out the sun's heat.
  • Open windows in the evening or early morning when the air is cooler.
  • Use light cotton or linen bedding.
  • A fan can help move the air (and its gentle hum can soften outside noise).
  • A lukewarm shower before bed can help you feel fresher.

Dim the evening

Bright evenings can make it hard to wind down. Try creating your own "dusk" indoors:

  • An hour before bed, close the curtains and switch to soft, warm lamps.
  • Lower screen brightness, or put screens away.
  • Do something calm: read, stretch, listen to quiet music.

Keep a steady rhythm

Long, lively evenings make it tempting to stay up later and later. Try to keep your bedtime and wake-up time roughly the same, even at weekends. A steady rhythm helps your body know when it's time to sleep.

Get morning light

It might sound strange, but going outside in the morning light can help your body clock, so you feel more awake in the day and sleepier at night. A short morning walk is a lovely way to begin a summer day.

Watch the late-evening extras

Long summer evenings often come with later meals, a glass of wine on the terrace or coffee after dinner. These can all make sleep lighter for some people. Notice what helps you, and adjust gently.

If sleep still feels difficult

If poor sleep continues for a long time, or you feel very tired during the day, please talk to a doctor.

A calm summer wind-down

Our two-hour video Soft Summer, with golden meadow grass glowing in warm light, is a gentle way to soften a bright evening:

▶ Watch Soft Summer on YouTube

In closing

Darken your room, keep it cool, create your own dusk, keep a steady rhythm and enjoy the morning light. Summer nights can be restful too.

For more on winding down, read Deep Rest: A Gentle Wind-Down for Better Sleep.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.