Alongside the humidity, sweat and mosquitoes, summer is also unkind to people who struggle with sleep.
Getting enough sleep may be one of the most important foundations of physical and mental health, yet during the summer months it often becomes especially difficult.
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Getting enough sleep may be one of the most important foundations of physical and mental health
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As darkness falls, the body naturally begins producing melatonin, a hormone that helps promote sleep. In summer, however, the sun sets later, and continued exposure to screens that emit blue light may delay melatonin production even further.
As a result, even when people feel tired, their bodies and brains may not yet be receiving all the signals that it is time to sleep.
Routine also plays an important role. During the summer break, many people go to bed later, wake at inconsistent hours and receive less natural light in the morning.
These changes make it harder for the body to maintain a stable sleep-wake cycle. The result may be later sleep onset, poorer-quality sleep and daytime fatigue that affects concentration, energy and mood.
For women and men living with attention deficit hyperactivity disorder, summer nights in July and August can be even more challenging for two main reasons.
Bedtime revenge: The brain demands quiet
“Revenge bedtime procrastination” among people with ADHD can become more pronounced and extreme during the summer.
Throughout the day, people with ADHD may face an overwhelming load of tasks. They must manage their careers, juggle children who are out of school and cope with constant sensory overload caused by the heat and outdoor noise.
The brain does not realize it is time to sleep
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The cognitive effort required to remain focused and organized can leave them completely drained.
When evening finally arrives and the house becomes quiet, the ADHD brain, which has been operating at full speed and absorbing countless stimuli throughout the day, may resist shutting down.
The result is sleep being delayed again and again.
People remain awake into the early hours, watching television or scrolling through their phones despite feeling exhausted. In effect, they sacrifice their own sleep in exchange for two hours of complete peace, without demands, expectations or tasks.
It is important to understand that this is not simply poor time management. It may reflect the nervous system’s need to regulate itself after a day of sensory overload.
Why summer makes it worse
Another major factor is the biological clock.
People with ADHD may already have a natural tendency toward a delayed sleep cycle. Their melatonin production may begin later, sometimes by several hours.
This means they are often natural night owls who feel more alert, active and mentally sharp late in the evening, making it harder to fall asleep earlier.
Start adopting a screen-free half-hour before bed
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Summer brings especially long daylight hours and later sunsets. Prolonged exposure to light, combined with blue light from the screens people turn to in search of quiet, can further disrupt melatonin production.
The extended daylight reinforces the ADHD brain’s tendency to remain awake and prevents the body from signaling that it is time to rest.
How to sleep better
To regain control of summer nights, it may help to stop fighting the brain and begin working with it.
Schedule quiet time earlier: Do not wait until 1 a.m. to get some peace. Set aside half an hour in the early evening without screens, demands or responsibilities. When the brain receives time to regulate earlier, the urge to compensate late at night may decrease.
Cool the body and nervous system: Lower the room temperature before bedtime to signal that it is time to sleep and reduce the sensory burden of summer. A cool shower or time in a well-air-conditioned room may help lower core body temperature, encourage natural melatonin production and reduce nervous-system arousal.
Dim the lights gradually: Help the biological clock by creating darkness earlier. Close the shutters and dim household lighting from around 8 p.m. Replace bright white light with softer yellow lighting, and activate night mode on mobile devices to reduce stimulating blue light.
Create a gentle transition ritual: Rather than moving abruptly from full activity to sleep, establish a calming routine. This could include listening to a relaxing podcast, reading, breathing exercises or gentle stretching. Such activities allow the ADHD brain to shift gradually from high gear without feeling forced to shut down.
Sleep is not a luxury. It is a critical foundation of physical and mental health.
Understanding how the brain responds to summer conditions can help replace guilt with practical habits and create a nighttime routine that offers genuine support, even during the hottest months.
The writer is a senior Israeli ADHD specialist, researcher and author, a lecturer at the Hebrew University of Jerusalem and the owner of an institute for the diagnosis and treatment of children and adults