Reset Your Sleep Schedule for Summer: 5 Simple Ways to Wake Up Refreshed

The start of summer often feels like a fresh start. Longer days, brighter mornings, and a bit more freedom in your schedule. But if your sleep routine is all over the place, or you're still waking up groggy despite the sunshine, it might be time for a reset.

Disrupted sleep patterns are common in summer. Travel, later bedtimes, social plans, or even just the shift in daylight can throw off your body's natural rhythm. The good news? You can start feeling more rested with just a few intentional changes.

Here are five simple, science-backed ways to help your body wind down at night and wake up ready for the day.

1. Keep a Consistent Wake-Up Time 

Yes, Even on Weekends. We know... sleeping in feels like a reward. But keeping your wake-up time consistent helps regulate your circadian rhythm, which affects everything from your energy levels to your mood and memory.

Try setting your alarm within the same 30-minute window each day. It may take a few days to adjust, but your body will thank you for more balanced energy and fewer mid-afternoon crashes.

2. Create a "Wind-Down" Ritual You Look Forward To 

One of the best ways to cue your body for rest is to build a calming evening ritual. Consider dimming the lights, sipping a non-caffeinated tea, reading a few pages of a book, or using tools that signal your nervous system, it's time to relax.

We love pairing TouchPoints for Sleep with aromatherapy from Scentered for a soothing sensory experience. The alternating vibrations from TouchPoints help reduce stress, while the calming essential oils promote a sense of calm and emotional grounding.

3. Limit Screen Time (and Blue Light) Before Bed 

Scrolling before bed might feel relaxing, but your brain thinks otherwise. Blue light from phones and TVs can suppress melatonin production—the hormone that tells your body it's time to sleep.

Try shutting down screens at least 30–60 minutes before you plan to go to bed. Use that time to stretch, journal, or breathe deeply with your TouchPoints on for added calm.

4. Move Your Body (But Not Right Before Bed) 

Physical activity can significantly improve sleep quality, but timing matters. Intense workouts too late in the evening can keep your system stimulated, delaying the natural sleep process.

Aim to get at least 20–30 minutes of movement during the day, ideally before late evening. Whether it's a walk, yoga, or dancing in your kitchen, movement helps your body release stress and settle into rest more easily later.

5. Create a Sleep Sanctuary and Protect It 

Your bedroom should be a place of calm. Simple upgrades, such as blackout curtains, a white noise machine, cooler temperatures, and aromatherapy, can make a significant difference.

And if you want to go a step further? We've got you covered.

Enter the Summer of Slumber Giveaway