Summer Sleep Essentials: Sleep Well, From the Inside Out

This is a sponsored post on behalf of Tuft & Needle

Summer is an exciting season, but it comes with unique sleep challenges. Between the heat, longer daylight hours, and more social events, our bodies can feel the strain, both mentally and physically, and especially with our sleep. That’s why I approach summer sleep as a mind-body experience. Great sleep takes intention, rhythm, and the right environment, so here are some of my summer strategies to ensure I get a restful night’s sleep.

1. Start with the Right Sheets

When your body overheats at night, your brain can struggle to fully rest, impacting your natural rest and recovery period. That’s why I’m so particular about my bedding. Lately, I’ve been loving the Tuft & Needle Classic Percale Sheets. With the crisp, breathable fabric and 200 thread count, you will sleep cooler, and your body will thank you immediately.

2. Work with the Season, Not Against It

Summer’s extended daylight can disrupt your circadian rhythm. Our brains are wired to respond to light, which can trick us into staying alert longer. Here are some tips to help your mind and body adjust:

• Dim the lights 30-60 minutes before bed
• Reduce blue light exposure, if you find blue light affects your sleep
• Engage in calming activities like journaling or reading
• Adjust your bedding to lighter weight and cooling

3. Unpack Your Mental Clutter Before Bed

I’ve seen how mental overload can sabotage sleep, especially when we don’t take time to wind down properly. That’s why I use the Neurocycle, a 5-step mind management process I developed, every night before bed. Just 15–20 minutes of reflecting on your thoughts and emotions can help calm your nervous system and prepare your brain for rest.

4. Build Emotional Recovery Into Your Day

Summer can be socially and emotionally energizing but also draining. When we’re constantly “on,” our brains don’t always get the chance to process or decompress. That’s why I recommend creating micro-moments of reflection, called “thinker moments” after high-energy events. Take just 2–3 minutes to help your nervous system rebalance and prevents emotional buildup that interferes with rest. Do some deep breathing – 3 counts in, 7 counts out – 2 to 3 times. Then close your eyes and take a pause for a minute or two.

5. Adjust Mindfully When Routines Shift

Traveling, staying out late, or changing time zones can all disrupt your internal rhythms. I always tell people: don’t aim for perfection, aim for awareness. Even if you’re away from home or off schedule, take a few minutes to ground yourself mentally:

• Reflect on any changes or stressors
• Don't stress if bedtime shifts; support your brain with intention

Caroline Leaf:

Dr. Caroline Leaf is a communication pathologist, audiologist, clinical and research neuroscientist with a Masters and PhD in Communication Pathology and a BSc Logopaedics, specializing in psychoneurobiology and metacognitive neuropsychology. Since the early 1980s she has researched the mind-brain connection, the nature of mental health, and the formation of memory. She was one of the first in her field to study how the brain can change (neuroplasticity) with directed mind input.