Struggling to sleep when summer nights are supposed to be carefree? You’re not alone. With longer daylight, scorching heat, and even those fun late-night barbecues, many people find their sleep sabotaged during the summer months. According to a recent Forbes article, “Summer Insomnia Troubles? Here Are 10 Ways To Sleep Better” (https://www.forbes.com/sites/jessepines/2025/06/12/fix-summer-insomnia-sleep-better/), experts highlight that heat and light exposure disrupt our circadian rhythms, leading to restless nights and groggy mornings. But what if you could actually beat summer insomnia — and wake up genuinely refreshed every day? Let’s dig into the numbers and science-backed tactics that are changing the game this season.
Why Summer Makes Us Toss and Turn
Multiple studies reveal that ambient temperature plays a critical role in sleep quality. The optimal sleeping temperature ranges between 60-67°F (15.5-19.5°C). When temperatures rise beyond this, your body’s ability to regulate core temperature during sleep diminishes, triggering frequent awakenings. Add summer’s extended daylight hours, which delay melatonin production (the “sleep hormone”), and you have a recipe for chronic sleep disruption.
But heat and light aren’t the only culprits. Snoring and related breathing disruptions tend to worsen in warmer weather, as nasal passages become more congested from allergies or dry air, compounding insomnia issues for many.
7 Expert-Backed Ways to Sleep Better This Summer
Optimize Your Bedroom Climate: Invest in a fan or air conditioner to keep the room cool and ventilated. Blackout curtains can block light and minimize circadian rhythm disruptions.
Maintain Consistent Sleep-Wake Times: Even on summer weekends, going to bed and waking up at consistent times helps reinforce your internal clock.
Limit Evening Screen Time: The blue light from phones and tablets suppresses melatonin; switch to “night mode” or avoid screens an hour before bed.
Mind Your Hydration: Dehydration can interfere with your body’s temperature regulation and sleep cycles. Drink plenty of water throughout the day but reduce intake an hour before bedtime to avoid midnight bathroom trips.
Use Relaxation Techniques: Deep breathing, meditation, or light yoga before bed can reduce stress hormones that hinder sleep onset.
Address Snoring Effectively: According to customer data from Snorple's customizable anti-snoring mouthpiece, over 100,000 users have benefited from a device that stabilizes jaw and tongue positioning to reduce snoring without discomfort. Unlike traditional devices that require complicated boiling, Snorple’s microwave preparation and boil-and-bite customization offer a tailored fit that improves sleep continuity.
Avoid Heavy Meals and Alcohol Late at Night: Both can disrupt digestion and worsen sleep quality.
The Surprising Role of Customizable Anti-Snoring Devices
Sleep is often disrupted by snoring-related breathing issues, which can worsen during summer months due to allergens and dryness. The Snorple mouthpiece is a hybrid solution merging the concepts of mandibular advancement and tongue stabilizing devices. The key benefit? It’s adjustable, hypoallergenic, and easy to customize in minutes — even using a microwave instead of traditional boiling.
This combination of comfort and efficacy addresses one of the most overlooked causes of summer insomnia. Independent reviews praise its ability to reduce snoring and improve oxygen flow, which in turn can dramatically enhance sleep quality. This innovation exemplifies how data-driven design meets real-world needs.
What Does the Data Say?
- Studies show that mandibular advancement devices can reduce snoring frequency by up to 70%.
- User feedback from Snorple’s 100,000+ customers indicates high satisfaction rates around comfort and ease of use.
- A randomized trial comparing traditional devices to Snorple’s hybrid design found improved adherence due to enhanced comfort and customization.
Putting It All Together
Beating summer insomnia isn’t about a single magic trick; it’s about a multi-pronged, data-backed approach that targets the unique challenges of warmer seasons and personal sleep disruptions. From controlling your bedroom environment to employing personalized anti-snoring technology, each step compounds to deliver better rest.
If summer sleeplessness has been your summer nemesis, consider experimenting with these strategies one at a time. And when snoring is part of the problem, exploring customizable options like Snorple’s mouthpiece might just be the game-changer you've been waiting for.
What’s your biggest struggle with summer sleep? Have you tried any devices or hacks that actually worked? Join the conversation below and share your summer sleep survival tips!
For further expert insights, don’t miss the original Forbes article on beating summer insomnia. It’s packed with practical wisdom that complements what we’ve shared here.