Longer days, lighter evenings, and more sunshine summer has its perks. But for many, the warmer months also bring disrupted sleep. Whether it’s the heat, late sunsets, or changes to your routine, getting good-quality rest in summer can be more challenging than it seems.
At W-Wellness, we believe restful sleep is foundational to wellbeing. Here's how you can improve your sleep naturally this summer with smart lifestyle tweaks, calming rituals, and science-backed nutritional support.
Keep Your Bedroom Cool and Comfortable
A cooler room helps your body wind down for rest. Aim for a bedroom temperature of around 16–18°C. Try these tips:
- Use light, breathable bedding (think cotton or linen)
- Keep curtains or blinds closed during the day to block heat
- Consider a fan or cooling mat for extra comfort at night
Stick to a Consistent Sleep Routine
Summer’s longer daylight hours can tempt you to stay up later but irregular sleep patterns can leave you feeling groggy. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal body clock (your circadian rhythm) for more restorative rest.
Embrace a Soothing Bedtime Ritual
Creating a calming evening routine can help signal to your body that it’s time to wind down. This might include:
- A warm shower or foot bath
- Herbal teas like chamomile or lemon balm
- Gentle stretching or calming breathwork
Looking to enhance your wind-down routine? Explore our calming wellbeing essentials, designed to support your evening ritual.
Consider Sleep-Supporting Nutrients
Certain nutrients are known to support normal psychological function and relaxation. For example:
- Magnesium contributes to normal functioning of the nervous system and reduction of tiredness and fatigue
- Vitamin B6 supports normal psychological function and helps regulate hormonal activity
- Lavender extract is commonly used in aromatherapy and calming supplements as part of a relaxing bedtime routine
Limit Light Exposure in the Evenings
Natural light helps keep your circadian rhythm in sync, but too much artificial light in the evening - especially blue light from screens - can interfere with melatonin production. Try dimming lights after sunset and turning off screens an hour before bed.
Sleep Better, Feel Better
Prioritising sleep is one of the most effective ways to support your immune system, mental clarity, and mood - especially during the busy summer months. With the right environment, consistent habits, and gentle nutritional support, better sleep is possible, even when the nights are hot.
As always, speak with your healthcare provider before introducing any new supplements or making significant changes to your wellbeing routine.
