Sleep, Light, and Heat: Why Summer Changes Everything

At Vocā, we believe sleep isn’t a luxury—it’s the foundation of wellbeing. And like everything rooted in nature, it responds to the world around us. As summer stretches into long, bright evenings and warmer nights, many of us begin to notice subtle shifts in how we sleep. We find it harder to drift off, wake more frequently, and feel less rested—even after what should have been a full night in bed.

This isn’t just seasonal coincidence. Both light and heat are powerful environmental cues that shape how and when we rest. Our bodies run on an internal rhythm, known as the circadian clock, which is guided largely by light. Morning light tells the brain to stop producing melatonin, the hormone that helps us feel sleepy, while darkness signals that it’s time to unwind and let go. But during summer, that natural rhythm gets thrown off.Sunlight lingers well into the evening, and screen time after dark only compounds the confusion. Our bodies stay alert, melatonin release is delayed, and sleep comes later—if at all.

Temperature adds another layer. To fall into deep, restorative sleep, the body needs to cool down. That gentle drop in core temperature signals that it’s time to rest. But when the nights are warm, especially during heatwaves, that cooling process is disrupted. We might fall asleep later, toss and turn through the night, or wake up feeling more exhausted than before. Deep sleep becomes harder to reach when we’re overheating.

Instead of fighting these changes, we believe in working with them. Our formulations are designed to support the body’s natural sleep cues using botanical oils known for their calming, sedative, and nervous system–soothing properties. Ingredients like frankincense, jasmine, rose absolute, cedarwood, chamomile, vetiver, neroli, bergamot and sandalwood are known to ease physical and emotional tension, regulate mood, and promote a sense of safety—helping the body slow down, even when the world outside is still bright and buzzing.

Simple changes can make a profound difference. Dim your lights earlier. Take a lukewarm shower to help your body release heat. Keep your bedroom cool, quiet, and dark. Use an eye mask. Replace scrolling with breathing. Inhale a grounding scent, whether through a pillow mist, pulse point oil, or diffuser blend. Let aroma become your signal to soften, settle, and return to rest.

A gentle evening ritual can help you transition from the stimulation of summer days to the restoration of summer nights. Let the season guide you, but not govern you. Sleep can remain sacred, even when the world outside feels bright and full. It just takes intention—and a return to rhythm.

Vocā: Night rituals, enriched by nature.