Ahhh, summer!

It’s hot. It’s bright. And your circadian rhythm is out of whack. For everyone whose sleep has been derailed by the seasonal shift, we created this simple Summer Sleep Survival Guide.

We love summer, but the longer daylight hours, higher temperatures, and increased social events can make it hard to get enough quality sleep. (Speaking of, did you know not all sleep is created equal?) It’s hard to get to sleep early when non-REM sleep dominates the sleep cycles and deep sleep occurs (that’s when you body goes into recovery mode).

7 things you can do to sleep more soundly in the summer:

Get lots of sunshine during the day. Studies show that exposure to natural sunlight during the day boosts melatonin production at night. Insomnia has become more prevalent in recent years as more people stay inside during the day. If you aren’t sleeping well, go outside more often during the day.

Limit evening sun exposure. While exposure to sunshine during the day does boost your body’s natural product of the sleep hormone melatonin at night, sunshine also delays. Darkness triggers the release of melatonin, so when it doesn’t get dark until late, our bodies don’t think it’s bedtime yet. It helps to draw the shade and dim the lights early.

Avoid big meals, alcohol and caffeine too close to bed. The general rule is to finish dinner three hours before bedtime. Try to avoid alcohol close to bedtime too. It might help you fall asleep quickly, but it will be poor quality sleep. Keep caffeine to morning time, as it can stay in your system enough to disrupt sleep for up to 10 hours.

Cool down your bedroom. The ideal temperature for sleeping is between 60-67 degrees. Cooler temperatures are more conducive to deep sleep, which is when your body goes into recovery mode.

Create a bedtime ritual. A nightly bedtime ritual helps you unwind after a long day and trains your body to prepare for sleep. It helps to set the mood for sleep. Turn off your devices, spritz your pillow with lavender, and curl up with a good book.

Be consistent with your sleep schedule. Going to sleep and waking up at the same time every morning (even on the weekends!) helps regulate your circadian rhythm so you can actually fall asleep at your desired bedtime.

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