Optimizing Hormones in the Summer Months

Medically Reviewed by:Dr. Steven Campbell, MD

Written by: Our Editorial Team

Last updated: 07/17/2024

Optimizing Hormones in the Summer Months

WHY IT MATTERS: Climbing temperatures and longer daylight hours during the summer can throw your hormones off-balance. Here, we’ll cover how summer affects your hormones and the steps you can take to optimize them this season.

How Summer Affects Your Hormones

High temperatures and longer daylight hours can affect your hormone balance, primarily causing variances in cortisol and melatonin levels.

Cortisol

Both high temperatures and poor sleep in the summer months can increase cortisol levels. 

When the body is exposed to high temperatures, it enters a stress state. Significant exposure to hot temperatures can cause heat stress, increasing the release of cortisol, which affects every organ and system in the body. 

Poor sleep is another common stressor that increases cortisol levels. If you struggle to get high-quality sleep during warmer weather, it will be harder for your body to recover from and effectively manage stress.

Prolonged high cortisol levels can cause high blood pressure, weight gain, muscle weakness, and high blood sugar, among other health problems. 

Melatonin

The shorter nights and longer days during the summer affect melatonin release. Melatonin is only secreted during periods of darkness. 

Because summer nights are shorter, melatonin secretion time is significantly shorter than in the winter. This shorter secretion time means you might fall asleep later and wake up earlier in the summer months.

The longer daylight hours during the summer can also delay melatonin production. Light exposure suppresses melatonin production, so falling asleep may be more challenging when you’re exposed to more sunlight in the evening. 

Beyond the increased light exposure, excess summer heat can also interrupt melatonin production, making it difficult to fall and remain asleep.

The Benefits of Morning Sunlight for Hormone Balance

Morning sunlight is critical to balancing cortisol and melatonin levels throughout the summer months. According to the World Health Organization, getting outside for 5-10 minutes on a sunny morning has several heatlh benefits.

Viewing morning sunlight within the first hours of waking helps regulate cortisol levels and increases early-day cortisol release by about 50%. The early-day cortisol spike lowers cortisol levels for the rest of the day and prepares your body for sleep at night. This morning cortisol release is also essential for regulating your immune system, metabolism, and focus.

Morning sunlight exposure can help regulate melatonin production and improve your sleep. When you’re exposed to sunlight in the morning, it can cause your melatonin production to start earlier. This will help you fall asleep easier at night. 

Sufficient morning sunlight also helps your body manage other key biological factors like hunger and temperature.

Take the First Step in Optimizing your Hormones

Determining your current hormone levels is the first step in optimizing your hormones during summer. Marek Health Diagnostic packages offer detailed insights into your hormone levels and metabolic health. Based on the results, a Marek Health professional can customize a treatment plan that fits your unique needs and priorities.


Schedule a free discovery call today and take the first step in optimizing your health.

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.