Here’s the tricky part about long summer days: your body’s internal clock relies partly on light cues, and when the sun is still up at 9 PM, your brain doesn’t always get the memo that bedtime is approaching. This is why so many people struggle with sleep in summer even though they’re not stressed or uncomfortable.
The fix is to create artificial darkness cues. About an hour or two before you want to sleep, start dimming your environment. Close blinds on the sunny side of your home. Switch to lamps instead of overhead lights. If you’re using screens, turn on night mode or lower the brightness significantly.
Bedroom Prep for Hot Nights
Nothing ruins a summer evening routine like lying in bed sweating. A few small adjustments help:
- Close blinds on sun-facing windows in the late afternoon to keep heat from building up.
- Run a fan pointed at your bed starting an hour before you sleep.
- Keep a glass of cold water on your nightstand.
- Consider lightweight, breathable bedding—cotton or linen works better than synthetic materials.
- If you don’t have air conditioning, a damp washcloth on your forehead or wrists can help you cool down faster.
Blackout curtains are worth the investment if you’re sensitive to light. They also help keep rooms cooler during the day, so they pull double duty in summer.
Low-Effort Activities That Feel Like a Treat
Part of a good summer evening routine is actually doing something enjoyable—not productive, not self-improving, just pleasant. The longer days give you permission to do things that feel indulgent on a random Tuesday.
Some ideas that cost little or nothing:
- Eat dinner outside, even if “outside” is your fire escape.
- Call a friend and talk while you both watch the sunset from your respective locations.
- Read a book on a bench or blanket instead of inside.
- Make a cold drink you wouldn’t bother with in winter—iced tea, lemonade, a smoothie.
- Listen to a podcast or album while doing a slow, mindless task like folding laundry or watering plants.
- Take a longer shower or bath with the window open.
The common thread is slowing down and noticing the season. Summer evenings are fleeting. In a few months, it’ll be dark by 5 PM and you’ll miss this.
Common Mistakes to Avoid
- Over-scheduling: Packing your evening with activities defeats the purpose. Leave room for doing nothing.
- Ignoring your sleep schedule: It’s tempting to stay up later because it’s light out, but your body still needs consistent rest. Shifting your bedtime by two hours every night catches up with you.
- Skipping hydration: You lose more water in summer, and dehydration makes you tired and cranky. Keep water nearby all evening.
- Relying on screens for entertainment: Phones and TVs are fine, but they don’t give you the same reset as time outside or offline activities. Mix it up.
- Waiting for the perfect evening: Not every summer night will be 75 degrees with a light breeze. Go outside anyway when you can. Imperfect evenings still count.
Summary and Next Step
A summer evening routine doesn’t need to be complicated. The core elements are simple: mark a clear transition from your day, spend some time outside during golden hour, and create wind-down cues that help your body prepare for sleep even when the sun disagrees. Everything else is optional and personal.
Tonight, try just one thing. Maybe it’s stepping outside for ten minutes after dinner. Maybe it’s dimming the lights an hour earlier than usual. Small shifts add up, and before you know it, you’ll actually be enjoying those long summer evenings instead of wondering where they went.