How to Update Your Night Signals as the Days Get Longer

Key Takeaways:

• Your circadian rhythm relies on light to determine when you’re alert and when you get sleepy.
• During the spring and summer months, there’s more daylight, which can make it hard to fall asleep at your typical time.
• Maintaining a predictable routine, limiting light at night, and winding down with Hatch Restore can help you get the sleep you need.

As the days get longer and evenings stay brighter during the spring and summer, your sleep routine may start to feel a bit off. You might notice it’s harder than normal to settle down at your typical bedtime, or that you lie awake tossing and turning after lights out. That’s because extended daylight hours can delay the body’s natural release of melatonin, making it difficult to feel sleepy at the “right” time.

If you’re looking to sleep better as the days get longer, small changes to your environment and routine can help your body adjust and wind down more easily. Below, learn more about the relationship between evening light and sleep, and how you can create stronger nighttime signals with Hatch Restore.

Table of Contents

1. The Relationship Between Evening Light and Sleep
2. Nighttime Cues for Sleep on Longer Days
3. FAQs
4. References

The Relationship Between Evening Light and Sleep

Your circadian rhythm — the body’s internal clock — relies heavily on external cues to determine what time it is (and when to release melatonin to make you sleepy). For example, light tells your body it’s time to be alert and awake, which is a good thing in the morning. This morning light exposure helps reinforce your natural sleep-wake cycle, making it easier to feel energized during the day and sleepy at night.

At night, too much light exposure can trick your circadian rhythm into thinking it’s still daytime, which can make it harder to sleep during the light-filled summer months. Longer summer days and later sunsets can delay the natural release of melatonin, making it feel like your body isn’t quite ready for bed, even when your schedule says it’s time to wind down. Even relatively low levels of artificial light, like overhead lights or your phone screen, can delay melatonin release and push your internal clock later than intended.

Nighttime Cues for Sleep on Longer Days

During the busy, light-filled spring and summer months, these tips can help your mind and body unwind for better sleep.

Dim Indoor Lights Earlier

When it’s still light outside, you can simulate a circadian-friendly environment inside your home. Turn the big lights off and close the shades a few hours before bedtime to cue to your circadian rhythm that it’s approaching bedtime. Soft, dim lighting — like lamps or an amber light on your Hatch Restore — can also tell your body it’s time to relax.

Use Consistent Sound Cues

While limiting light at night is one of the most powerful ways to help your body transition toward sleep, sound can also set the stage. As evenings get brighter and busier, having a consistent auditory cue can help signal to your nervous system that it’s time to wind down — no matter what’s happening outside. On Hatch Restore, you can set up an automatic routine that starts playing relaxing audio like gentle rainfall, soft music, or a calming sound bath close to bedtime.

Reduce Stimulation

A low-stimulation environment cues to your nervous system that it’s time to wind down for sleep. Before bed, skip activities that keep your brain and body active — especially scrolling, which emits blue light that can suppress the release of melatonin. Instead, prioritize relaxing activities that help you shift gears at bedtime. Hatch Restore makes it easy to go phone free and maintain a sleep routine with bedtime audiobooks, podcasts, and meditations that support your nervous system and circadian rhythm.

Reinforce Predictable Timing

Another simple way to support your circadian rhythm is consistent timing. When you can, try to go to bed at roughly the same time, even when it’s still light outside. Waking up at the same time each morning can also be helpful in strengthening your rhythm. Eventually, your internal clock will pick up on the pattern, so it’ll be easier to fall asleep when you go to bed and wake up when your alarm goes off.

Learn how Hatch Restore can help you create cues for better sleep each night.

Frequently Asked Questions

Should I adjust bedtime as days get longer?

Not necessarily. Going to bed at around the same time each night is one of the best ways to support your circadian rhythm. Incorporating nighttime cues into your bedtime routine can help maintain consistent sleep timing, even as the daylight changes.

Does blackout coverage help during longer days?

It can. Reducing light exposure at night, especially when it’s still light outside, helps reinforce nighttime signals and make it easier to fall asleep at your normal bedtime.

Why does my sleep feel lighter in the summer and spring?

If you’re noticing sleep doesn’t feel as deep lately, you’re not alone. Longer daylight and higher activity levels during these months can affect sleep depth and timing. A consistent, calming bedtime routine can help you get better sleep over time.

References

1. Burgess, H. J., & Molina, T. A. (2014). Home lighting before usual bedtime impacts circadian timing: a field study. Photochemistry and photobiology, 90(3), 723–726. https://doi.org/10.1111/php.12241
2. Cyr, M., Artenie, D. Z., Al Bikaii, A., Borsook, D., & Olson, J. A. (2022). The effect of evening light on circadian-related outcomes: A systematic review. Sleep Medicine Reviews, 64, 101660. https://doi.org/10.1016/j.smrv.2022.101660
3. Division of Sleep Medicine, Harvard Medical School. (2021). Sleep health education (No. 93). Sleep and Health Education Program. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-93