How to combat bad sleep in the summer

1. Make your bedroom darker

“Use blackout curtains or sleep masks to block early morning light, especially if you are a shift worker,” says Annie Davies, a clinical nutritionist at Body Fabulous Health Clinic.

2. Limit light exposure

“Avoid exposing yourself to bright/blue light (including screen light) before your intended wake time,” says Davies. In fact, keeping phones and screens out of the bedroom entirely is cited by many as being beneficial for sleep.

3. Time your light exposure

If you get bright natural light within 30 to 60 minutes of waking up, this anchors your circadian rhythm. “Specialised cells in the retina tell the brain to stop making melatonin when exposed to light, which in turn sets an internal timer for the body to start making melatonin about 14 hours later, ready for sleep,” says Davies.

4. Wind down properly at night

Try to stick to a consistent sleep schedule, even on weekends, says Davies. Avoid screens one hour before bed and keep your room cool, dark, and quiet.

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