You go to bed tired, but sleep will not come. You toss, the sheets feel sticky, and at 3 in the morning you are staring at the ceiling. Summer nights have a habit of scrambling your sleep, and there are very specific reasons why.
Does this sound familiar in summer?
- You lie awake for ages before dropping off, even though you are tired
- You wake in the night and struggle to get back to sleep
- You get up in the morning unrested, as if you had barely slept
Why summer ruins your sleep
Two things pile up in summer: heat and light. Both make it harder for your body to switch into sleep.
To fall asleep, your core temperature needs to dip slightly, and a warm room makes that hard. A study in older adults found sleep was most efficient at around 20-25°C in the bedroom, and once the temperature climbed toward 30°C, sleep efficiency dropped noticeably (Baniassadi et al., 2023). Another study found that in the warm summer, sleep efficiency fell to about 81% compared with nearly 92% in winter, with more awakenings during the night (Okamoto-Mizuno et al., 2010).
Your body falls asleep when it cools down and when it is dark. Summer takes away both.
Then there is light. Long summer days and evening screens suppress and delay your own melatonin, the hormone that tells your body it is night. In a controlled study, reading on a light-emitting device before bed delayed melatonin and lengthened the time it took to fall asleep (Chang et al., 2015). A similar effect was measured with a light-emitting screen in the evening (Cajochen et al., 2011).
What actually helps (before any supplement)
A lot of summer sleep trouble improves with a few simple things. They are worth trying first, because they work for everyone:
- Keep the bedroom cool, around 20-25°C. Air it out, close the blinds during the day, use thin cotton.
- Dim bright lights and screens 1-2 hours before bed.
- Go to bed and get up at the same time, even at weekends.
- Catch morning daylight, it sets your clock for the evening.
Where melatonin fits in
Melatonin is your body's darkness signal. When summer throws it off, a small dose can help you fall asleep more easily. A meta-analysis of 19 studies found melatonin shortens the time it takes to fall asleep and mildly improves sleep. The effect is modest, but real (Ferracioli-Oda et al., 2013). It is most noticeable when your internal clock is shifted, for example with jet lag, where melatonin works remarkably well (Herxheimer, Cochrane 2001).
In Europe, melatonin carries an authorised claim that it helps reduce the time taken to fall asleep. That is exactly what makes it handy in summer, when light and heat push your clock later.
An honest word about melatonin: it is not a sleeping pill and will not knock you out.
Melatonin nudges your clock, it does not slam on the brakes. It works with a small dose and the right timing, and more is not better. It does not replace a cool, dark room, it complements it. If you are pregnant, take other medication, or have chronic insomnia, talk to your doctor.
Why we can speak to this
Cvetita Herbal has spent more than 15 years working with our own Bulgarian production and over a million satisfied customers. Through the summer you often tell us you are sleeping badly. That is why we would rather explain the subject honestly than simply sell you something.
A convenient form for the evening
Phase 5 Super Sleep is melatonin in a spray. A few sprays under the tongue about 30 to 60 minutes before bed, easy to dose and quickly absorbed, with no extra tablet to swallow.
💡 How to use it: Spray under the tongue about 30 to 60 minutes before bed. Just before that, dim the lights and screens and make sure the room is cool. Start with a small dose.
What to realistically expect
The first evenings: falling asleep often gets easier, especially if your clock is shifted.
With a cool, dark room: the two together work better than either one alone.
Keep in mind: the effect is modest and it is a help, not a magic wand. Sleep habits remain the foundation.
What customers say
"On hot nights I was slow to drop off. A few sprays before bed and a cool room, and I fall asleep noticeably more easily."
- James H.
"Easy to dose and no pill taste. It helps me stop tossing and turning for hours."
- Sarah T.
Frequently asked questions
Is melatonin addictive?
Melatonin is not considered addictive. Even so, it is for short-term help, not a substitute for good sleep habits. For a long-standing problem, see your doctor.
Will it knock me out like a sleeping pill?
No. Melatonin sets your clock and supports falling asleep, but it does not act as a sedative. The effect is gentler and depends on timing.
When should I take it?
About 30 to 60 minutes before your intended bedtime, with the lights low. Do not drive after taking it.
A cool room, less light in the evening, and a little help for your clock. This summer you can fall asleep more easily.
Get Phase 5 Super SleepSources
- Ferracioli-Oda E et al. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One, 2013. pubmed.ncbi.nlm.nih.gov/23691095
- Herxheimer A, Petrie KJ. Melatonin for preventing and treating jet lag. Cochrane Database Syst Rev, 2001. pubmed.ncbi.nlm.nih.gov/11279722
- Chang AM et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 2015. pubmed.ncbi.nlm.nih.gov/25535358
- Cajochen C et al. Evening exposure to a LED-backlit computer screen affects circadian physiology and cognitive performance. J Appl Physiol, 2011. pubmed.ncbi.nlm.nih.gov/21415172
- Baniassadi A et al. Nighttime ambient temperature and sleep in community-dwelling older adults. Sci Total Environ, 2023. pubmed.ncbi.nlm.nih.gov/37474050
- Okamoto-Mizuno K et al. Effects of season on sleep and skin temperature in the elderly. Int J Biometeorol, 2010. pubmed.ncbi.nlm.nih.gov/20041336
Food supplement. Does not replace a varied diet and a healthy lifestyle. This information is for education only and is not medical advice. If you have sleep problems, consult a doctor.