With the long, bright days of July, many of us enjoy more time outdoors and a welcomed boost in energy. Summer brings a powerful shift in how our brains and bodies respond to light. Longer daylight exposure influences the circadian rhythm, our natural 24-hour body clock, by affecting levels of melatonin- the hormone that signals when it’s time to sleep. When melatonin production is delayed by evening light, it can lead to later bedtimes, trouble falling asleep, and even insomnia.
At the same time, increased sunlight supports serotonin production in the brain. Serotonin is a neurotransmitter that helps stabilize mood, increase feelings of happiness, and regulate healthy sleep patterns. More daylight often means a natural mood lift, which is one reason many people feel more energetic and positive in summer months. However, changes to sleep timing, heat, travel, and late-night activities can still throw off your circadian rhythm, leaving you overtired despite the seasonal boost.
To protect your brain and body this summer, prioritize a consistent sleep routine, even when the evenings are tempting you to stay up late. Try dimming lights about an hour before bedtime, reduce screen use to avoid blue light exposure, and consider blackout curtains to mimic nightfall. During the day, aim for healthy sunlight exposure earlier to support serotonin levels, but protect your evenings to allow melatonin to rise naturally.
If you find that summer brings significant mood changes or persistent sleep issues, remember you’re not alone, and help is available. Reach out to a mental health professional if you’re struggling. Your brain, like the rest of your body, deserves seasonal care.