the summer solstice and your sleep
The summer solstice is the longest day of the year, and is widely celebrated across the world.
The summer solstice falls on the 20th, 21st or 22nd of June, depending on what year it is. The 2025 summer solstice falls on the 21st of June.
The summer solstice affects sleep by staying brighter for longer during the day, making it hard to create a dark and calming sleep environment.
Summer doesn’t officially start until the summer solstice begins. While it marks the start of warmer days and lighter nights, it’s famously known as the longest day of the year with many traditions behind it, and ways to celebrate the occasion. The solstice also creates a unique shift in our natural rhythms, often affecting our mood and sleeping habits, all while enticing us to go outdoors.
Let’s explore what a summer solstice is, when they happen, how’s best to celebrate them and how they can potentially impact our sleep quality.
so, what is the summer solstice?
The summer solstice happens when the earth’s axis is tilted towards the closest point of the sun. So, when the sun is at its highest in the Northern Hemisphere, we’ll experience the longest daytime hours and shortest nighttime hours of the year. It’s highly anticipated across the globe, with many countries who celebrate it in unique ways.
when is the summer solstice?
If you’re based in the Northern Hemisphere, the summer solstice happens on the 20th, 21st, or 22nd of June, varying by year. For those wanting to celebrate in 2025, the UK summer solstice will land on the 21st of June.
If you live in the Southern Hemisphere, you’ll experience this shift in your summertime on the 20th, 21st, 22nd, or 23rd of December each year.
is the summer solstice the longest day of the year?
Yes, the summer solstice offers the longest number of daytime hours and the shortest number of nighttime hours in one day.
how to celebrate the summer solstice
Before we delve into our recommended solstice celebrations, let’s take a look at how other cultures mark the occasion and where they choose to do so.
Ancient Pagan & Druid Traditions: One celebrated as Litha, these groups chose to honour the sun and hope for a fruitful harvest through bonfires, decorating altars and food offerings.
Stonehenge, UK: This famous prehistoric monument is widely known to align with the sunrise on the summer solstice. From Pagan times to today, many gather here to witness the beauty of the sunshine rising over the Heel Stone which is a tribute to ancient astronomy.
Scandinavian Midsummer: Sweden, Norway and Finland all celebrate Midsummer, a cheerful day full of florals, dancing, bonfires, and outdoor feasts.
Inti Raymi, Peru: To honour Inti, the sun god, Peru residents once hosted an Incan Festival which involves feel-good music, and traditional rituals aligning with ancient Andean spirituality. This still happens to this day in Cusco.
Native American Traditions: Many tribes like Lakota and Hopi used to hold solstice ceremonies which honoured the sun’s power by harmonising with nature through dance, prayer and rituals.
how should you celebrate the summer solstice?
Celebrating the summer solstice is all about having fun and being mindful while the warming sun hits your face. It also marks the beginning of a thrilling summer ahead. Here’s some easy ways to make the most of this vibrant occasion:
Sunrise or sunset gatherings
Outdoor yoga or meditation
Nature walks
Creating a solstice-inspired evening ritual (using skincare, journalling, meditation etc)
Morning exercise
the summer solstice & your sleep
So, does the summer solstice affect your sleep? In short, yes. Like daylight saving time changes, the summer solstice can affect your sleep in more ways than one. Below is an insight into what challenges you may face, as well as how to tackle them.
circadian rhythm disruptions
As the days become longer and you’re exposed to more light, it’s likely that your circadian rhythm will be disrupted. The circadian rhythm is your internal clock that regulates several natural processes, including your sleep-wake cycles.
the solution
Maintain your current sleep routine but adapt your bedroom to make it a more relaxing and sleep-inducing space. Items like a fan, plump mattress topper, cooling pillows and black out curtains work a treat.
difficulty falling asleep
Longer days equal lighter evenings, meaning your bedroom is no longer a dark and calming space when you initially go to bed. This especially affects children who’ll associate the light with being awake.
the solution
Adapt your bedroom to make it darker using things like black-out blinds and curtains, so that you’re able to sleep at your regular bedtime.
earlier wake-ups
Similar to the above, earlier sunrises usually cause you to wake up sooner than you’d like as the sun shines through your window.
the solution
Still adapt your bedroom using black-out blinds, while also investing in a sleep mask for extra protection from the brightness.
melatonin production
Exposure to extreme light levels suppresses your melatonin production, the hormone that influences your circadian rhythm.
the solution
Stick with darkening your room, while also incorporating melatonin-rich foods like cherries, pistachios, almonds, oats and bananas into your diet. You can also improve your bedtime routine by minimising artificial light use and taking a warm bath before hitting the hay.
low mood levels
The summer solstice can also affect your sleep quality and mood levels, especially in kids and sensitive sleepers.
the solution
Try ways to exert more energy throughout the day through physical activity, such as walking or playing sports. Not only will you release endorphins from this, but you’ll feel more tired prior to bedtime. For other tips on getting a better sleep to boost your mood, read our article on sleep habit adjustments.
The summer solstice is a time of celebration, outdoor fun and seasonal change, but it also comes with its challenges at bedtime. By making some easy adjustments, you’ll be able to enjoy the sunshine while still getting quality sleep each night. If you found this read interesting, check out our blog on International Dawn Chorus Day.
