What should you know about summer insomnia?

A warm bedroom can make it harder for the body to settle into sleep. Bright evenings, early dawn light, travel across time zones, late social activities, caffeine, alcohol, and changing work schedules can also shift the sleep rhythm. Stress, anxiety, depression, and burnout may maintain insomnia after the weather changes. Poor sleep can then contribute to daytime sleepiness and difficulty concentrating.

Keep the bedroom as cool, dark, and quiet as practical. Use light bedding, reduce bright screens before bed, and keep waking time consistent even after a poor night. Get daylight earlier in the day and avoid long daytime naps. Limit caffeine later in the day and avoid using alcohol as a sleep aid. If you remain awake for a while, leave bed for a quiet activity in dim light and return when sleepy.

Arrange a medical review when sleep trouble persists, repeatedly returns, or affects driving, work, mood, or safety. Seek prompt help for severe distress, thoughts of self-harm, episodes of unusually high energy with little need for sleep, or breathing pauses noticed by another person. A clinician can look for medicines, mood conditions, sleep disorders, or a circadian problem such as jet lag.

Could a medicine, mood change, breathing problem, or travel schedule be affecting my sleep? Would a sleep diary or cognitive behavioural treatment help? What should I do if daytime sleepiness makes driving unsafe?