Although short-term sleep changes during the warm season are often a natural reaction of the body, it is important to understand when this is temporary and when it may signal deeper disorders that require treatment.
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According to family doctor Evaldas Šivickas, our biological clock is very sensitive to light. Morning and daytime light help maintain alertness and a clear sleep–wake rhythm, while bright light in the evening can “shift” the internal clock towards later falling asleep, according to a press release from the health solutions center “Antėja”.
“Because of this, the secretion of melatonin – the hormone that helps the body prepare for sleep – may start later, so a person feels alert longer and naturally falls asleep later. This is especially relevant in summer, when we spend more time outdoors, return home later, use screens more often in the evening, and rooms stay light longer. Even if a person sleeps a similar number of hours, the sleep may be superficial, awakenings occur more frequently, and in the morning the person may feel not fully rested,” says E. Šivickas.
We sleep a lot but do not get enough rest
According to him, not only the total duration of sleep but also its consistency is important for the sleep regime. Going to bed later, longer evenings outdoors, irregular waking times, or weekend “catch-up sleep” can disrupt the usual rhythm. This is sometimes called social jetlag, when we live by one rhythm on workdays and another on weekends.
“Even a 1–2 hour shift in sleep time can cause more difficult falling asleep on Sunday night, sleepiness on Monday, poorer concentration, irritability, and a greater craving for sweeter or more calorie-dense food in more sensitive people. Lack of sleep or poor sleep quality can disrupt attention, reaction, emotional regulation, work capacity, and overall well-being during the day. Therefore, in summer it is recommended to try to maintain at least a similar waking time and not to delay it by more than 1–2 hours on weekends,” advises the doctor.
Heat is also one of the most common causes that worsen sleep quality. For falling asleep and deeper sleep, it is important that the body can naturally lower its internal temperature slightly.
“When the bedroom is too warm, it is harder for the body to cool down, so falling asleep takes longer, sleep becomes less deep, the person wakes up more often, and sweating increases. Thermal environment is considered one of the most important factors affecting sleep quality because thermoregulation is closely related to sleep mechanisms. A person may have slept long enough, for example, 7–8 hours, but still feel unrefreshed in the morning,” assures E. Šivickas.
Should you worry about sleeping worse?
Short-term worsening of sleep in summer is often a natural reaction of the body to changed conditions. If a person sleeps worse for a few nights due to heat but sleep recovers when the air cools down or the usual routine returns, this usually should not cause concern. You should worry if insomnia, frequent awakenings, or constant fatigue persist for a long time, start to interfere with work, driving, memory, mood, physical activity, or if additional symptoms appear.
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“Attention should be paid if daytime sleepiness, snoring with breathing pauses, morning headaches, heart palpitations, night shortness of breath, restless legs sensation, or unexplained weight loss occur. It is also necessary to evaluate the use of medications, caffeine, alcohol, energy drinks, shift work, and screen use in the evening,” says the family doctor.
Sleep can also be worsened by thyroid dysfunction, iron deficiency, anemia, vitamin B12 or D deficiency, chronic pain, reflux, menopause symptoms, heart and lung diseases, obstructive sleep apnea, anxiety, or depressive disorders.
When is it worth seeing a doctor?
When complaining about sleep disorders, it is not necessary to rush to perform tests. It is best to start with a consultation with a family doctor.
“Sleep disorders should be assessed comprehensively: how long they last, whether the person’s daily routine, work schedule, physical activity, diet have changed, whether more caffeine or alcohol is consumed, whether stress or anxiety has increased, or whether the bedroom is too warm, too bright, or noisy. In summer, sleep is very often worsened precisely by changed environmental conditions and daily schedule, so sometimes it is enough to adjust sleep hygiene, room temperature, evening habits, and waking time,” says the doctor.
It is definitely worth seeing a doctor if insomnia or frequent awakenings last longer, recur, start to interfere with work capacity, driving, memory, mood, or if a person constantly feels unrefreshed even after sleeping enough hours.
“During the consultation, the doctor assesses overall health, comorbidities, medications, possible symptoms of anxiety or depression, pain, reflux, signs of thyroid dysfunction, iron deficiency, anemia, restless legs syndrome, or the likelihood of sleep apnea,” adds E. Šivickas.
Investigation and treatment of sleep disorders are always individualized – for one person lifestyle correction may be enough, while another may need more detailed laboratory tests or additional specialist consultations.
