Ask Dr. Steve: Why can’t I sleep when the days are longest?

From standard.net/lifestyle

By Steven Szykula, PhD and Jason Sadora, CMHC

The summer solstice falls in late June, marking the longest day of the year. In Ogden, the sun rises before 6 a.m. and sets after 9 p.m., with twilight lingering past 10 p.m.. For an animal whose biology evolved to fall asleep when it gets dark, this presents a problem.

Many people assume summer should be a season of better sleep — warmer evenings, no school, vacation time. In practice, sleep clinics see a noticeable uptick in summer insomnia complaints. The reasons are biological, behavioural, and environmental. Long evenings delay the body’s release of melatonin, warm bedrooms interfere with the nightly drop in core body temperature that initiates sleep, and looser summer schedules erode the consistency that keeps circadian rhythms aligned.

This week’s column looks at why summer can be quietly hard on sleep, what the research says about light, heat, and schedule, and what to do if you find yourself wide awake at midnight while the sky is still glowing.

                                                                  Steven A. Szykula

Q: Why does it feel harder to fall asleep in summer even when I’m tired?

A: Sleep onset is regulated by two interacting systems: a homeostatic drive that builds across the day and a circadian system that times when sleep should happen. The circadian system is exquisitely sensitive to light. When you receive bright light at 9 or 10 p.m. in the evening, the brain delays its release of melatonin, pushing your biological “bedtime” later regardless of how tired you feel. Tiredness and sleepiness are not the same thing.

Q: Should I use blackout curtains?

A: For most adults with summer sleep problems, yes. The goal is not total cave-like darkness but elimination of the light dose that suppresses melatonin in the bedroom. Even modest evening and morning light through a window can shift the rhythm. If full blackout feels disorienting, consider blackout curtains plus a sunrise alarm clock that brings light back in at a chosen time.

Q: Is the heat really a problem, or am I imagining it?

A: It is a real problem. Sleep onset depends on a small but reliable drop in core body temperature, and a hot bedroom blocks this. Research generally points to a bedroom temperature around 65 to 68 degrees Fahrenheit as optimal for most adults. Fans, lighter bedding, and a cool shower before bed help. Sleeping with windows open in Utah summers often traps warm air; air conditioning, where available, usually wins on sleep quality.

Q: My kids are wrecking my sleep schedule because there’s no school. What do I do?

A: Protect a consistent wake time even if bedtime drifts later. Wake time is the single most powerful anchor for the circadian system; bedtime tends to follow. A summer schedule that lets bedtime slide by an hour but holds wake time within thirty minutes will preserve most of the rhythm. A schedule in which both float freely produces the chronically tired, irritable child many parents recognize by August.

Q: Is melatonin a good idea in the summer?

A: For circadian adjustment — not for sedation — low-dose melatonin (often 0.3 to 1 milligram) taken several hours before desired sleep can help reset a delayed rhythm. The high-dose drugstore melatonin (5 to 10 milligrams) is generally not necessary and can produce next-day grogginess. Melatonin is not regulated as a medication in the United States, which means quality varies significantly by brand. Talk to a clinician before starting it long term, particularly for children.

Q: I’m drinking more on summer evenings. Could that be affecting my sleep?

A: Almost certainly. Alcohol shortens sleep latency in the short term but disrupts the architecture of sleep, suppressing REM sleep and increasing night-time awakenings, particularly in the second half of the night. Many people experience the classic pattern of falling asleep quickly after drinks and then waking at three in the morning unable to return to sleep. Two to three drinks is enough to produce this pattern in most adults.

Q: My phone is the problem, isn’t it?

A: It is part of the problem, but not for the reason most people think. The blue light effect on melatonin, while real, is modest at typical phone distances. The bigger issue is content — social media, news, and email keep the brain in a vigilant, problem-solving mode that is fundamentally incompatible with the slowing required for sleep onset. A book or a podcast in a dim room beats a phone, even with night mode enabled.

Q: I’m exhausted but my mind races the moment I lie down. What’s that about?

A: This pattern is called sleep-onset insomnia, and it usually reflects a conditioned association between the bed and wakefulness rather than ongoing exhaustion. The behavioural fix is counterintuitive: do not go to bed until you are sleepy, not just tired, and if you cannot fall asleep within about 20 minutes, get up and do something quiet in dim light until sleepiness returns. This approach, called stimulus control, is a core component of cognitive-behavioural therapy for insomnia.

Q: When does insomnia become a clinical problem rather than just a bad week?

A: The standard threshold is difficulty falling or staying asleep at least three nights per week for at least three months, with daytime consequences such as fatigue, mood disturbance, or impaired functioning. Below that threshold, sleep hygiene adjustments are usually sufficient. Above it, the most effective intervention is cognitive-behavioural therapy for insomnia, which outperforms medication in long-term outcomes.

Conclusion

Sleep is not a luxury that adjusts itself around our schedules; it is a biological process governed by light, temperature, and routine. The summer solstice is a useful reminder that even something as basic as sleep is contextual and seasonal.

The good news is that summer insomnia is among the more responsive sleep problems. Most people who address light exposure, bedroom temperature, and wake-time consistency see improvement within two to three weeks. For those whose sleep problems persist, structured evaluation and treatment work well.

The longest day of the year does not have to mean the shortest night of sleep.

https://www.standard.net/lifestyle/health/2026/jun/06/ask-dr-steve-why-cant-i-sleep-when-the-days-are-longest/

Scientists have debunked popular insomnia remedies

From turkmenportal.com

One in eight adults regularly takes supplements to improve sleep, yet many of them still suffer from sleep disorders, according to researchers cited by The New York Times.

According to scientists, melatonin is no better than placebo in about half of cases. Magnesium, meanwhile, is effective primarily for seizures, but not for insomnia. Plant extracts marketed as sleep aids also lack sufficient evidence.

Experts point out that the real causes of sleep disturbances are most often an irregular daily routine, chronic stress, and using technology at night.

Researchers recommend maintaining a consistent wake-up time and engaging in regular physical activity as effective and affordable alternatives. According to them, these measures provide sustainable, long-term results and are inexpensive.

https://turkmenportal.com/en/news/100942-alymlar-ukusyzlyga-garsy-meshur-serisdelerin-tasirli-daldigini-yuze-cykardylar-------------------------------------------------- 

Feeling older than your age is linked to poorer sleep and worse daytime functioning

From medicalxpress.com

By American Academy of Sleep Medicine

A new study to be presented at the SLEEP 2026 annual meeting found that adults who feel older than their chronological age reported worse sleep outcomes, including more insomnia symptoms, greater sleep-related impairment, and lower sleep regularity, with those sleep outcomes in turn associated with poorer self-reported physical health.

Results show that the mismatch between how old a person feels and their actual age, known as age discrepancy, was a significant predictor of all sleep outcomes examined, even after accounting for chronological age, sex, race, depression, and anxiety. Adults who felt older than their years reported more insomnia symptoms, more sleep-related impairments, lower overall sleep health, and lower sleep regularity. Mediation analyses further found that higher age discrepancy was associated with poorer self-reported physical health indirectly through its associations with insomnia severity, sleep regularity, and sleep-related impairment.

"Adults who felt older than their actual age consistently reported poorer sleep outcomes, including more insomnia symptoms, less regular sleep, and greater daytime impairment," said principal investigator Joseph M. Dzierzewski, who has a doctorate in clinical psychology and is senior vice president of research and scientific affairs at the National Sleep Foundation. "These associations remained significant even after accounting for chronological age, depression and anxiety."

                                                                                            Credit: Arina Krasnikova from Pexels

According to the American Academy of Sleep Medicine, sleep is essential to health, and it requires adequate duration, good quality, appropriate timing and regularity, and the absence of sleep disturbances or disorders. Insomnia disorder is characterized by difficulty falling or staying asleep and is associated with impaired daytime functioning and overall health.

The study involved 3,177 adults (mean age 42.8 years; 49% female) who completed an online survey that assessed subjective age, chronological age, insomnia severity, sleep health, sleep regularity, and sleep-related impairment. Participants also completed measures of depression, anxiety, and self-reported physical health. Age discrepancy was calculated as the difference between subjective and chronological age, divided by chronological age, with positive values indicating feeling older and negative values indicating feeling younger. Correlational and regression analyses examined associations between age discrepancy and sleep outcomes, and a parallel mediation analysis explored indirect effects on physical health through sleep variables.

Dzierzewski noted that the findings have implications not only for clinical care but also for public health messaging around aging and sleep.

"These findings suggest how people perceive their own aging may have important implications for sleep and overall well-being," Dzierzewski said. "Understanding subjective age could help inform future approaches to support healthier sleep and quality of life across the lifespan."

https://medicalxpress.com/news/2026-06-older-age-linked-poorer-worse.html

Poor sleep linked to higher cancer risk in individuals aged below 50 years- study

From eastleighvoice.co.ke

Poor sleep may be contributing to the rising number of cancer cases among people under the age of 50, according to findings from two large studies presented at the American Society of Clinical Oncology.

The research suggests that irregular sleep patterns could be linked to a higher risk of developing early-onset cancers, including bowel, breast, uterine, and ovarian cancers. In some cases, individuals diagnosed with insomnia were found to be up to three times more likely to develop cancer within five years.

The findings add to growing global concern over the steady increase in cancer diagnoses among younger adults. Over the past three decades, early-onset cancer cases have risen by nearly 80 per cent worldwide, increasing from about 1.82 million in 1990 to 3.26 million in 2019.

Cancer-related deaths among people in their 40s, 30s, and younger have also increased by about 27 per cent over the same period, according to global cancer burden estimates cited in peer-reviewed oncology research, including BMJ Oncology publications.

The findings add to growing global concern over the steady increase in cancer diagnoses among younger adults. (Photo: Freepik)

Researchers analysed health data from more than 18 million adults aged between 18 and 50 drawn from long-term health records and insurance-linked medical databases, allowing researchers to compare sleep patterns, diagnoses of insomnia, and later cancer outcomes. They found that people with disrupted or consistently poor sleep patterns were more likely.

Individuals with a clinical diagnosis of insomnia showed a significantly elevated risk of developing cancer within five years following diagnosis. In some cases, the risk was reported to be up to three times higher compared with individuals without recorded sleep disorders.

Researchers said the results point to sleep disruption as a potentially important and modifiable factor in understanding early-onset cancer risk, although they emphasised that the findings do not prove causation.

“Sleep health is increasingly being examined as part of broader cancer prevention research, particularly as traditional risk factors alone do not fully explain the rising incidence of cancer in younger populations,” the researchers said.

According to researchers, they argued that sleep disruption could be integrated into future risk assessment models if further studies confirm the association.

Experts caution, however, that the relationship between poor sleep and cancer is complex. While sleep plays a key role in immune regulation, hormone balance, and cellular repair processes, current evidence does not confirm that insomnia directly causes cancer. Instead, researchers suggest that multiple overlapping pathways may be involved.

One possible explanation is biological. Chronic sleep disruption has been linked to impaired immune function, increased inflammation, and hormonal changes, all of which may influence how the body detects and responds to abnormal cell growth.

Sleep is also essential for processes such as DNA repair and metabolic regulation, which are important in preventing the development of malignant cells.

However, experts also point to behavioural factors that may confound the association. People experiencing long-term poor sleep are more likely to adopt unhealthy lifestyle patterns, including reduced physical activity, higher alcohol consumption, increased smoking rates, poor diet, and weight gain.

These factors are independently associated with a higher risk of several cancers, making it difficult to separate the direct effects of sleep from broader lifestyle influences.

There is also the possibility of reverse causation. Some researchers suggest that early, undiagnosed cancer may itself affect sleep quality through hormonal changes, pain, inflammation, or psychological stress. This means that in some cases, poor sleep could be an early symptom rather than a cause of cancer, further complicating the interpretation of the findings.

A health specialist commenting on the studies noted that the impact of insomnia on long-term disease risk is an emerging area of interest in public health research. The specialist emphasised that while the association is noteworthy, it should not be interpreted as evidence that sleep disturbance directly leads to cancer, but rather as an area requiring deeper investigation through long-term cohort studies.

Another public health expert from a leading cancer research organisation said the studies explore a potential link between insomnia and certain cancers in younger adults, but stressed that more long-term evidence is needed before firm conclusions can be made.

The expert added that population-based studies following individuals over longer periods would help clarify whether sleep disruption is a true risk factor or a correlated condition.

Cancer specialists continue to emphasise that established prevention strategies remain critical. These include avoiding tobacco use, maintaining a healthy body weight, engaging in regular physical activity, moderating alcohol consumption, and reducing excessive sun exposure. While sleep health is increasingly recognised as an important component of overall well-being, it is not yet included among established causal risk factors for cancer.

https://eastleighvoice.co.ke/health/359747/poor-sleep-linked-to-higher-cancer-risk-in-individuals-aged-below-50-years-study

How Melatonin Impacts Heart Health

From health.clevelandclinic.org

There isn’t clear evidence that melatonin harms your heart — but finding the cause of sleep issues is key to long-term heart health 

If you’re dealing with insomnia and you’ve taken melatonin as a sleep aid, you’re not alone. It’s a popular over-the-counter supplement that many people swear by. But recent rumblings about its safety for your health might be making you toss and turn.

It’s important to clear up one thing right off the bat: There are currently no proven links between melatonin supplements and heart disease or problems. So, you can rest a little easier if you’ve been worried.

But that doesn’t mean melatonin is risk-free — or even the right solution for your needs.

Cardiologist Michael Hill, MD, walks us through the research.

Does melatonin use cause heart failure?

There’s no clear evidence that melatonin causes heart failure.

So, why the chatter? It’s because researchers found possible links between melatonin and heart failure. They used a health records database to compare two groups of adults with insomnia — those who took melatonin for at least one year, and those who didn’t.

They found that within a five-year period, the melatonin group had higher rates of:

• Heart failure
• Hospitalization for heart failure
• Death from any cause

“These are striking findings, and that’s why they made headlines,” Dr. Hill acknowledges. “But there are some important caveats.”

Dr. Hill explains:

• There’s no proof that melatonin caused heart failure: The research makes associations, but it doesn’t prove causation. That’s a huge distinction. It means there are patterns, but there’s no proof that melatonin is the driving factor.
• The findings aren’t peer-reviewed: “This is a research abstract, meaning a presentation of preliminary data,” Dr. Hill notes. “It must go through rigorous peer review before we accept the findings as fact.”
• Gaps remain: Because these are early findings, we don’t know the factors, like melatonin supplement dosage or treatments given to the non-melatonin group. We also don’t know if some people had sleep apnoea or other diagnoses.
• Heart failure can cause sleep issues: It’s possible that some study participants had issues because they were already in the early stages of heart failure and didn’t yet have a diagnosis. That would add more grey area to the findings.

“Based on the information available so far, we can’t say that melatonin causes heart failure,” Dr. Hill clarifies. “But the topic is on our radar, and we’ll continue learning.”

Can it cause other heart issues?

There’s not enough evidence to say that melatonin causes other problems, like heart palpitations or an increased heart rate.

One study from 2017 found possible associations between melatonin use and premature ventricular contractions (a common and typically harmless arrhythmia). But that study only looked at two adults. We’d need much more evidence to prove any links.

Why you might be feeling palpitations

So, if you’re taking melatonin and notice your heart racing, skipping a beat or flip-flopping, what’s up? Dr. Hill offers insight.

“Palpitations or an increased heart rate may be due not to the melatonin, but rather to sleep apnoea,” he says. “This common disorder is associated with both slow or fast abnormal heart rhythms and irregular beats, which can cause those unusual sensations.”

Many people don’t even realize they have sleep apnoea. But red flags include waking up tired every morning and needing naps to get through the day. If this sounds familiar, talk to a healthcare provider — especially if you’re noticing palpitations.

Possible benefits of melatonin for your heart

Now that we know there aren’t proven risks, you may be wondering: Can melatonin do your heart any good? Maybe, according to some evidence.

“Some randomized clinical trials have shown possible benefits of melatonin,” Dr. Hill shares. He notes that in a randomized trial of people with heart failure, those taking melatonin for six months saw improvements in:

• Symptoms
• Quality of life
• A blood marker called NT-proBNP (which usually reflects heart failure symptom burden)

“While this is a small study, it offers high-quality evidence that warrants further research,” he adds.

That’s right — some findings seem to contradict the research abstract! This might feel confusing. But that can be the nature of medical research. There’s not a single path going in one direction. Researchers explore all avenues to learn as much as they can, even if that means grappling with conflicting data.

“Another study has found possible links between melatonin and reduced blood pressure and cholesterol levels,” Dr. Hill says. “Melatonin likely isn’t the direct cause. But it could be helping you sleep better. And that, in turn, helps manage your blood pressure, cholesterol and other heart disease risk factors.”

Better sleep lowers cardiovascular disease risk

It’s a well-established fact that better sleep translates to a lower risk of heart and blood vessel problems. The opposite is also true — poor sleep raises your risk of cardiovascular disease.

Sleep is so important that the American Heart Association lists “get healthy sleep” as one of “Life’s Essential 8” measures for improving cardiovascular health. These are eight steps we all should try to take to protect our hearts.

But good sleep can be hard to come by. Enter melatonin. It may help shift your body’s circadian clock so you sleep soundly and wake up feeling rested.

If melatonin helps you sleep better, that’s great. But Dr. Hill cautions that it’s not meant for long-term use.

Short-term use is best

“Melatonin is best used on a temporary basis,” Dr. Hill emphasizes. “If you’ve needed it for months or years to achieve good quality sleep, talk to your primary care provider or even a sleep specialist.”

Dr. Hill describes why limited use is best:

• Melatonin may mask the reason for poor sleep. Taking melatonin as a sleep aid may help you snooze, but it won’t reveal the root cause of sleep issues. And that means you may go months or years without effective treatment for sleep apnoea, insomnia or other conditions.
• Long-term melatonin use may not be safe. “Less is known about the risks of long-term supplementation,” Dr. Hill states. “So, it’s a good idea to limit use to temporary situations, like when you’re traveling or trying to adjust your bedtime.”
• Melatonin supplements aren’t regulated. In the U.S., melatonin is an over-the-counter supplement, not a prescription drug. That means the U.S. Food and Drug Administration (FDA) doesn’t regulate its dosage or quality.

Talk with your doctor about safety

If you decide to use melatonin, talk with a healthcare provider first. They’ll make sure:

• It’s safe for you based on your health history.
• It won’t interact with any medications you’re taking.
• You’re aware of possible side effects, like dizziness, headaches and daytime drowsiness.

“Some research shows that melatonin may adversely affect blood sugar variations in people with diabetes,” Dr. Hill warns. “That’s just one example of a scenario where we’d want to be extra careful in using melatonin, even just for a few days.”

Make quality sleep a priority

Whether or not you’re taking melatonin, one thing’s for sure: Sleep is vital for your heart.

If a good night’s sleep feels like an impossible dream, it’s time to talk to a healthcare provider about treatment options. They’ll go over the possible causes, from excess stress, circadian disruptions and poor sleep hygiene to diagnosable conditions like sleep apnoea or insomnia.

“There’s no need to toss out your melatonin based on any of this latest research,” he says. “But ideally, it’ll mostly stay in your cabinet. Work with your provider to find sustainable, long-term solutions to the sleep issues you’re facing.”

https://health.clevelandclinic.org/how-melatonin-impacts-heart-health