Using light to help us sleep better as the summers gets closer

With summer approaching and daylight hours increasing, many people struggle to get quality sleep. As a family of autistic and ADHD we've always struggled with sleep - getting to sleep, staying asleep and waking up at the right time are all challenging.  Now, the longer evenings can delay melatonin production, making it harder to fall asleep, while early morning light may cause people, like us, to wake up too soon. 

So, I've got some helpful expert sleep advice from Derek Hales of NapLab about adjusting our sleep habits to account for seasonal light changes - which is key to maintaining a healthy sleep cycle.

Why Light Impacts Sleep

“Light is the most powerful factor influencing our internal body clock,” explains Derek Hales, founder of NapLab. “As daylight extends into the evening, our brains delay melatonin production, which makes falling asleep harder. But at the same time, getting morning natural light is critical for keeping our sleep cycle regulated.”

Melatonin, the body’s sleep hormone, is naturally triggered by darkness. We know all about Melatonin, but don't use it all the time. The difficulty at the moment is there is more daylight exposure in the evenings and a lack of morning light cues, so people can experience restless nights, early waking, and overall poorer sleep quality.

The Biggest Sleep Mistakes to Avoid in Lighter Evenings

To ensure high-quality rest throughout the summer, Derek Hales warns against these common mistakes:

• Using screens too late – blue light from phones, tablets, and TVs suppresses melatonin, delaying sleep. Reduce screen time an hour before bed or use a warm-light filter
• Blocking out all light 24/7 – blackout curtains help at night, but keeping them shut in the morning can disrupt your body’s natural wake signals. Open them when you wake up to reset your internal clock
• Ignoring bedroom temperature – warm summer nights can prevent deep sleep. Aim for a cool bedroom (16-18°C) using breathable bedding and a fan if needed

Expert Tips for Sleeping Better This Summer

To optimise sleep quality despite lighter evenings, he recommends:

• Expose yourself to natural light in the morning – stepping outside or opening the curtains right after waking helps regulate melatonin and improve sleep consistency
• Maintain a regular sleep schedule – going to bed and waking up at the same time every day strengthens your body’s internal clock, leading to better sleep
• Use soft, warm lighting in the evening – dim, amber-toned lights signal the body to wind down and prepare for sleep
• Keep your bedroom cool and comfortable – a fan, lightweight bedding, and breathable fabrics can prevent overheating
• Avoid sleeping in too long on weekends – oversleeping can throw off your body clock and make falling asleep harder during the week

“As evenings get brighter, small sleep adjustments can make all the difference,” adds Hales. “Prioritising light exposure at the right times and keeping your sleep environment cool will help ensure restful nights all summer long.”

There are plenty of helpful sleep ideas we use year around but we could have an extra look - have you tried any and what would you recommend?