Don't let summer solstice steal your sleep this weekend — how to fall asleep fast even when it's still sunny outside

Saturday will be the longest day of the year — but it might do more harm to your sleep than good, according to a recent study. Research conducted by Withings, a health tech company, shows that Americans have lost around 32 minutes of sleep per night over the last five years. The least sleep in a night was recorded during the June 21 summer solstice, which is the day with the most hours of sunlight within a 12 month period. There are a number of reasons sleep time could be reduced over the summer solstice, which we'll explore here. They include excessive exposure to sunlight and irregular meal times, which can throw off your sleep schedule, delay sleep onset (time taken to fall asleep) and stop you from getting the recommended hours of rest you need.
Here are tips to avoid this and save your sleep this weekend:
Sunlight exposure during the day (and particularly in the morning) increases your cortisol levels, helping to keep you alert and active and can help with melatonin (the sleepy hormone) production at night (when melatonin is naturally released in response to darkness).
This process helps regulate your body's circadian rhythm (sleep and wake cycle), which means you're waking and falling asleep at the right times, and getting a restorative night's sleep.
However, continued exposure to bright light in the evening can confuse your brain into remaining stimulated, which can be counterproductive for your sleep at night.
With sunlight lasting until beyond 9 pm in the summer, having a late evening meal can be tempting. But before you delay your dinner time, take note that the 2022 Sleep in America Poll , conducted by the National Sleep Foundation, revealed that having regular meal times during the day has a significant positive impact on your sleep.
This is, the National Sleep Foundation explains, because of how your meal times are directly linked to your body's internal sleep and wake mechanism, since they "can act as an important cue for the circadian rhythm." Eating at different times on a day or missing meals "can negatively influence the ability to maintain sleep and wake schedules, especially if meals are eaten too close to bedtime."
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Which leads us to why it's better to avoid late-night summer meals.
Some foods can increase the body's core temperature (which can suppress the release of melatonin) when metabolized, and the overall process of metabolizing food will also raise your body temperature. Eating late can also cause other issues like bloating, indigestion or heartburn which can keep you awake and sabotage your sleep.
It might be tempting to stay awake to see the sunset on the longest day of the year, and perhaps even longer, but this may also lead to having a bad night's sleep.
That's because disrupting your normal bedtime will throw off your sleep schedule. Sticking to regular sleep and wake up times helps regulate your circadian rhythm, leading to better quality sleep (and sleep quality is equally as important as quantity), can help you avoid daytime sleepiness and even lead to better health outcomes.
While you may be able to pay back the sleep debt you get from a late night on summer solstice during the same weekend, a consistent schedule will help you get a good night's rest, every night.
External distractions like light can hinder sleep on any night of the year, but obviously there's going to be more daylight in the evening during the summer solstice. Even if you're inside, sunlight seeping into your bedroom can still confuse your brain into thinking you need to be active.
Investing in blackout curtains or an eye mask are great tool to avoid this, especially if you're a light sleeper. Sticking to a regular nighttime routine will also help you winddown in time for bed, even if it's still bright outside.
Looking for more sleep accessories to help you fall asleep faster and get restful sleep? Scroll down for our top picks...
1. Kitsch Satin Sleep Mask: was from $17.99 from $14.39 at AmazonGetting a soft to touch sleep mask is a more affordable alternative to installing blackout curtains in your bedroom. This one from Kitsch promises to block out light, and includes light padding for extra comfort, perfect for restful sleep. You can now grab this at 20% off, which drops the MSRP from $17.99 to $14.39 on Amazon.
2. QWH Silicone Ear Plugs for Sleeping: was from $29.99 now from $9.98 at AmazonAmbient noise is yet another distraction to sleep, which is more likely to present when the days are longer and people are up and about later. A simple solution is to pop in a pair of ear plugs. The QWH reusable ear plugs boast noise reduction up to 30dB, are crafted from lightweight silicone and are available in four sizes (XS, S, M and L). These currently have 67% off, which brings down the MSRP from $29.99 to just $9.98 at Amazon.
3. YnM Breathable Weighted Blanket: twin in 15lb $34.99 at AmazonDeep pressure therapy has been proven to reduce anxiety and promote rest and relaxation. The YnM breathable weighted blanket will help you achieve this thanks to its glass beads and fiber fill, while our reviewer was surprised to find it breathable and the cover cool-to-touch, which is great for summer nights. You can now find a gray, 15lb weight in a twin size for $34.99 on Amazon. There are cheaper kids' sizes available, and prices vary for other sizes and weights.

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

Boston Globe

2 hours ago

• Boston Globe

Supreme Court finds retired firefighter cannot sue for disability discrimination

Advertisement In a dissent, Justice Ketanji Brown Jackson, joined, in part, by Justice Sonia Sotomayor, argued that the justices had abandoned protections for vulnerable retirees. Get Starting Point A guide through the most important stories of the morning, delivered Monday through Friday. Enter Email Sign Up 'Disabled Americans who have retired from the work force simply want to enjoy the fruits of their labor free from discrimination,' Jackson wrote, adding that Congress had 'plainly protected their right to do so' when it drafted the federal disability rights law. Sotomayor, in a separate writing, argued that a majority of the justices appeared in agreement that retirees may be able to bring disability discrimination claims for actions that occurred while they were still employed. Stanley might have been able to argue that this would apply in her case, too, Sotomayor wrote, but the court had not been asked to weigh in on that question. Advertisement Stanley worked as a firefighter in Sanford, Florida, a city of about 65,000 people northeast of Orlando. When she started her job in 1999, the city offered health insurance until age 65 for two categories of retirees -- those with 25 years of service and those who retired early because of disability. In 2003, the city changed its policy, limiting health insurance to those who retired because of disability to just 24 months of coverage. After nearly two decades, Stanley retired in 2018 at age 47 after she was diagnosed with Parkinson's disease. She expected that the city would continue to pay for most of her health insurance until she turned 65, but it refused, citing its changed policy. Stanley sued, claiming that the city had violated the ADA by providing different benefits to 25-year employees versus those who retired because of a disability. She argued that the city's policy amounted to impermissible discrimination based on disability. A federal trial judge dismissed her claim under the ADA, and the U.S. Court of Appeals for the 11th Circuit agreed. In asking the justices to hear the case, lawyers for Stanley said it could affect millions of disabled Americans who rely on retirement benefits that they earned while employed. One section of the ADA specifies that it is illegal to discriminate in compensation because of a disability. The justices wrestled with whether the section included retirees. Deepak Gupta, a lawyer for Stanley, said in an emailed statement that the decision had created 'a troubling loophole that allows employers to discriminate against retirees simply because they can no longer work due to their disabilities.' Advertisement In her dissent, Jackson wrote that she hoped Congress might step in and provide a 'legislative intervention' to shield other disabled retirees. This article originally appeared in

Atlantic

2 hours ago

• Atlantic

It Has Come to Protein Iced Tea

In the early 1950s, 'Hi-Proteen' powder, one of the first modern protein supplements, hit the market. Initially, it tasted awful. But after its creator, Bob Hoffman, added in Hershey's chocolate, the flavor improved. (He used a canoe paddle to stir his mixture in a giant vat.) Protein products have come a long way since then. Perhaps, they have come too far: Last weekend, at the gym, I was offered a can of lemon-flavored ' protein ice tea.' The summery, yellow-striped packaging advertised 15 grams of protein per can, or about the same as what you might get from three eggs. Apparently protein shakes and protein bars don't cut it anymore. Americans are so obsessed with protein that even an Arnold Palmer comes infused with it. Perhaps protein iced tea was inevitable. Whenever something is trendy, the food industry can't help but push things to the extreme—consider ' plant-based ' peanut butter (as if the spread was not already vegetarian) and gluten-free pumpkin dog biscuits. But even compared with other food trends, the protein situation has gotten out of hand. Just last week, Starbucks announced that it's piloting a high-protein, banana-flavored cold foam. There is protein water, Kardashian-branded protein popcorn, and ' macho ' protein pasta sauce. If you want to get drunk while bulking up, consider a protein-fortified pale ale or a 'Swoleberry' spiked protein seltzer. Nothing is safe from the protein pandemonium. Name a food, and the protein version of it probably exists. Even if you, like me, aren't trying to maximize your protein intake, all of these products can be hard to escape. They have infiltrated every inch of the supermarket: On Monday, I went grocery shopping with the mission of finding the most ridiculous protein-enriched ingredients possible. While preparing my meal, I crunched on ranch-flavored protein tortilla chips (13 grams) and sipped from a bottle of grapefruit-flavored protein water (20 grams). Dinner began with a salad made of 'OrganicGirl Protein Greens,' which feature an assortment of mixed greens including naturally protein-rich sweet-pea leaves (5 grams). My main course was chickpea protein pasta (20 grams) and salmon (40 grams). I topped it all off with a frozen peanut-butter-banana bar for dessert (another 5 grams). In total, I ate more than 170 grams of protein on Monday, or the equivalent of 31 medium eggs. According to the federal government's recommendations, that's almost four times what someone of my build and activity level needs in a day to maintain a ' nutritionally adequate ' diet. The official dietary guidelines suggest that a person needs at least 0.36 grams of protein per pound of body weight to stay healthy. That's not all that much protein. Before my dinner experiment, I had gone through the day without thinking about my protein consumption, and had already surpassed my recommended amount by more than 30 percent. The average American adult regularly exceeds the federal recommendation. So why is protein showing up in iced tea? Some health experts think that the current federal recommendation is insufficient. They believe that for optimal health—to get beyond simply meeting basic nutritional needs—we should be consuming double, if not triple, the recommended amount. Some people—those who strength train, for instance—certainly benefit from increased intake. But for the average person, most experts don't see the point in going wild with protein, as my colleague Katherine J. Wu has written. What makes protein so appealing is that it has been offered as an answer for lots of people's dietary goals. Want to build muscle? Eat protein. Want to feel fuller for longer? Eat protein. Want to lose weight? Eat protein. The nutrient can indeed help with all of those, but sometimes, the claims turn absurd. Cargill, the food giant, recently suggested that protein might help solve broken marriages: 'Protein helps individuals become better parents, partners and employees,' the company wrote in a report this spring. In other words, protein has become synonymous with 'healthy.' The message seems to be resonating: Last year, 71 percent of American adults said they were trying to consume more of it. For food companies, adding protein to virtually everything is an easy way to make their products more alluring. No Starbucks executive is going to suggest a new line of 'fat enhanced' cold foam or iced tea with extra carbs. But extra protein—sure. And that's how we end up in a world of protein mania. The protein shake has given way to protein coffees and protein matchas and protein energy drinks and protein sodas. The protein bar has similarly descended into madness: Last week, Hershey's announced a 'Double Chocolate flavored protein bar' that looks like its normal chocolate bar (Hoffman would be proud). For the purists, there's the recently launched David bar, named after Michelangelo's, which bills itself as 'the most effective portable protein on this planet.' You can eat protein-fortified vanilla glazed donuts for breakfast, top your double cheeseburger with protein-laced ketchup, and finish the day with protein powder mixed with melatonin that promises a good night's sleep. If you're suspicious of these products, it's for good reason. Shoppers might think that certain foods are healthier now that they have a protein label slapped on them. Some of the new products are truly good for you—but eating a ton of protein-packed candy (or even just lots of red meat) comes with health risks that could offset whatever dubious benefit all that added protein might provide. A Snickers bar with 20 grams of protein is still a Snickers bar. By the time I finished my protein dinner, I was starting to feel bloated. Still, I wasn't quite done. I cued up the trailer for Protein, a film that debuted in U.K. cinemas last weekend. The movie tells the story of 'a gym-obsessed serial killer' who 'murders and eats a local drug dealer' for—what else?—protein. I took a bite of a protein-packed double-chocolate cookie and hit 'Play.'

New York Post

4 hours ago

• New York Post

Bill Gates shares ‘next phase of Alzheimer's fight' as he speaks about his father's personal battle

Bill Gates is speaking out about his personal experience with Alzheimer's — and his hope for progress in fighting the disease. In an essay published this week on his blog at the Microsoft co-founder and tech billionaire, 69, reflected on the difficulty of spending another Father's Day without his dad, Bill Gates Sr. Advertisement The elder Gates passed away in 2020 at the age of 94 after battling Alzheimer's. 'It was a brutal experience, watching my brilliant, loving father go downhill and disappear,' Gates wrote in the blog post. Today, motivated by his own experience with the common dementia, Gates — who serves as chair of the Gates Foundation — is committed to working toward a cure for the common dementia, which currently affects more than seven million Americans, or one in nine people over 65. In his blog, Gates expressed optimism about the 'massive progress' being made in the fight against Alzheimer's and other dementias. Advertisement Last year, Gates said he visited Indiana University's School of Medicine in Indianapolis to tour the labs where teams have been researching Alzheimer's biomarkers. 5 Bill Gates (left) is speaking out about his personal experience with Alzheimer's — and his hope for progress in fighting the disease. Brian Ach 'I also got the opportunity to look under the hood of new automated machines that will soon be running diagnostics around the world,' he wrote. 'It's an exciting time in a challenging space.' One of the biggest breakthroughs in Alzheimer's research, according to Gates, is blood-based diagnostic tests, which detect the ratio of amyloid plaques in the brain. (Amyloid plaques, clumps of protein that accumulate in the brain, are one of the hallmarks of Alzheimer's.) Advertisement 'I'm optimistic that these tests will be a game-changer,' Gates wrote. 5 The elder Gates passed away in 2020 at the age of 94 after battling Alzheimer's. Bloomberg via Getty Images Last month, the U.S. Food and Drug Administration (FDA) approved the first blood-based test for patients 55 years and older, as Fox News Digital reported at the time. Traditionally, Gates noted, the primary path to Alzheimer's diagnosis was either a PET scan (medical imaging) or spinal tap (lumbar puncture), which were usually only performed when symptoms emerged. Advertisement The hope is that blood-based tests could do a better job of catching the disease early, decline begins. 5 Last month, the U.S. Food and Drug Administration approved the first blood-based test for patients 55 years and older, as Fox News Digital reported at the time. – 'We now know that the disease begins 15 to 20 years before you start to see any signs,' Gates wrote. 'A simple, accurate and easy-to-run blood test might one day make routine screening possible, identifying patients long before they experience cognitive decline,' he stated. Gates said he is often asked, 'What is the point of getting diagnosed if I can't do anything about it?' Start and end your day informed with our newsletters Morning Report and Evening Update: Your source for today's top stories Thanks for signing up! Enter your email address Please provide a valid email address. By clicking above you agree to the Terms of Use and Privacy Policy. Never miss a story. Check out more newsletters To that end, he expressed his optimism for the future of Alzheimer's treatments, noting that two drugs — Lecanemab (Leqembi) and Donanemab (Kisunla) — have gained FDA approval. 'Both have proven to modestly slow down the progression of the disease, but what I'm really excited about is their potential when paired with an early diagnostic,' Gates noted. Advertisement He said he is also hopeful that the blood tests will help speed up the process of enrolling patients in clinical trials for new Alzheimer's drugs. 5 The hope is that blood-based tests could do a better job of catching the disease early, decline begins. Monkey Business – To accomplish this, Gates is calling for increased funding for research, which often comes from federal grants. 'This is the moment to spend more money on research, not less,' he wrote, also stating that 'the quest to stop Alzheimer's has never had more momentum.' Advertisement 'There is still a huge amount of work to be done — like deepening our understanding of the disease's pathology and developing even better diagnostics,' Gates went on. 5 Microsoft Chairman Bill Gates, his wife Melinda, far left, his father Bill Gates Sr., and his step-mother Mimi Gates pose for a photo in 2007. AP Gates pointed out that when his father had Alzheimer's, it was considered a 'death sentence,' but that is starting to change. Advertisement 'I am blown away by how much we have learned about Alzheimer's over the last couple of years,' he wrote. 'I cannot help but be filled with a sense of hope when I think of all the progress being made on Alzheimer's, even with so many challenges happening around the world. We are closer than ever before to a world where no one has to watch someone they love suffer from this awful disease.'