CAN'T SLEEP DURING FULL MOON
Causes, Science, and Solutions
If you’ve ever found yourself tossing and turning during the brightest nights of the month, you’re not alone. Many people report that they can’t sleep during full moon phases, even if their sleep is normally rock solid. While it might sound like a superstition, science has begun to uncover real reasons why the full moon can disrupt rest — and there are plenty of practical ways to help you drift off peacefully, even under lunar glow.
Let’s take a closer look at what the research says, why sleep problems may worsen during a full moon, and how to adjust your sleep environment, bedtime routine, and mindset to overcome lunar insomnia.
Table of Contents
Why Some People Can’t Sleep During Full Moon
Sleep is influenced by more than just our daily habits — our environment and natural cycles can also play a role. A full moon can affect your rest in several ways:
1. Increased Nighttime Brightness
A full moon reflects the maximum amount of sunlight, making the night noticeably brighter — especially in areas without heavy light pollution. This extra illumination can suppress melatonin, the hormone that signals your body it’s time to sleep.
To learn more about how light impacts sleep, see our article on blue light and sleep.
2. Natural Biological Rhythms
Our bodies follow circadian rhythms, which are tied to the 24-hour day-night cycle. Some researchers believe humans may also have a “circalunar” rhythm — a subtle monthly cycle influenced by the moon’s phases. During a full moon, this internal rhythm might shift, altering sleep patterns.
If you’re curious about unusual sleep states, check out our guide to hypnagogia.
3. Evolutionary Factors
In prehistoric times, brighter nights may have been used for hunting, gathering, or staying alert to predators. This instinctive alertness could be carried forward in our biology, making some people more restless during full moons.
4. Psychological Expectation
If you already believe you can’t sleep during full moon nights, you may subconsciously expect to sleep poorly — a self-fulfilling prophecy. Anxiety about not sleeping can make it even harder to fall asleep.
5. Gravitational Influence
While the moon’s gravitational pull affects tides, its impact on the human body is minimal. However, some scientists speculate there could be subtle effects on fluids in our bodies, though this remains unproven.
What Science Says About Full Moon and Sleep
The link between full moons and poor sleep has been studied for decades, and recent research has offered interesting insights.
Swiss Study on Sleep Duration
A 2013 study published in Current Biology found that during the full moon phase, participants took longer to fall asleep, slept less overall, and had reduced deep sleep. Even though they were in a controlled, dark environment, their bodies still reacted to the moon phase.
Key findings from the study:
Time to fall asleep increased by 5 minutes on average
Total sleep duration dropped by 20 minutes
Melatonin levels were lower
Indigenous and Modern Populations Study
A 2021 study in Science Advances found that both urban and rural populations tended to fall asleep later and sleep less in the days leading up to a full moon, suggesting the effect is not just due to artificial lighting.
The Melatonin Connection
Light exposure, even from the moon, can influence melatonin secretion. This hormone is essential for regulating the sleep-wake cycle, so even slight suppression can impact how easily you drift off.
Signs the Full Moon Is Affecting Your Sleep
If you can’t sleep during full moon nights, you might notice:
Trouble falling asleep despite feeling tired
Waking up more often during the night
More vivid dreams or nightmares
Feeling more restless or alert
Lower sleep quality and less deep sleep
Waking earlier than usual
If these symptoms sound familiar, they may overlap with other conditions such as night sweats or nocturia that can also disrupt rest.
How to Sleep Better During a Full Moon
You don’t have to dread those bright nights. With a few changes to your sleep environment and habits, you can reduce the impact of lunar light and other potential disruptions.
1. Block Out Moonlight
Since brightness is a major factor, controlling your light exposure can help:
Blackout curtains – Prevent light from entering your bedroom entirely.
Sleep mask – An easy, portable solution for blocking out moonlight.
Room placement – Sleep in a room with less exposure to direct moonlight, if possible.
For more tips on light control, see our guide on the best color light for sleeping.
2. Maintain a Consistent Bedtime
Going to bed and waking up at the same time every day helps regulate your circadian rhythm, making it easier to fall asleep even during a full moon. Learn how to build a consistent bedtime routine for better sleep year-round.
3. Limit Evening Screen Time
If melatonin suppression is already happening due to the moon’s brightness, you don’t want to add more from blue light exposure. Reduce phone, TV, and computer use 1–2 hours before bed.
4. Practice a Calming Bedtime Routine
A consistent pre-sleep ritual can signal your brain that it’s time to wind down:
Reading a physical book
Taking a warm bath
Gentle stretching or yoga
Listening to soft music or white noise
If you’re looking to reset your schedule, read our article on going to bed early.
5. Adjust Bedroom Temperature
Overheating can worsen insomnia. Keep your bedroom between 60–67°F (15–19°C) for optimal sleep. For more cooling strategies, check out our post on how to stay cool while sleeping.
6. Consider Melatonin Supplements
Some people find a small melatonin supplement helpful during full moon phases. Always consult your doctor before starting any supplement.
7. Upgrade Your Mattress and Bedding
If your bed isn’t comfortable, the moon might not be the only thing disturbing your rest. A supportive mattress and breathable bedding can improve overall sleep quality. You might want to consider products like the Nolah Evolution for comfort or the Nest Bedding Owl for temperature regulation.
Sleep-Friendly Products to Try During Full Moon Nights
Here are some of our favorite bedding products, worth considering in case you can’t sleep during full moon nights:
Best blackout curtains: Triple-weave fabric to block out 99% of light
Weighted blankets: Promote relaxation and reduce restlessness, such as the Bearaby Velvet Napper or Sunday Citizen Crystal Blanket for cozy and restful nights
Cooling mattresses: Help maintain the ideal sleeping temperature. One of our favorites is the Nest Bedding Owl and we’re huge fans of cooling devices if your budget allows
Ergonomic pillows: Support proper neck alignment for deeper rest. Consult our list of Best Pillows for options for your sleeping style
Soft, breathable sheets: Prevent overheating with breathable sheets like the Sunday Citizen Bamboo Bed Sheets
Myths vs. Facts: Full Moon and Sleep
| Myth | Fact |
|---|---|
| The moon’s gravitational pull keeps you awake. | Gravity effects on humans are negligible compared to tides; light exposure is more likely the cause. |
| Only light sleepers are affected. | Studies show both deep and light sleepers can experience changes during full moons. |
| Full moon insomnia is all in your head. | Research suggests biological changes, like lower melatonin, play a real role. |
| There’s nothing you can do about it. | With light control, good sleep hygiene, and stress reduction, most people can minimize full moon effects. |
Can't Sleep During Full Moon
If you can’t sleep during full moon nights, you’re not imagining it — science suggests there’s a real link between lunar cycles and disrupted rest. While the exact cause isn’t fully understood, light exposure, biological rhythms, and psychology all likely play a role. The good news is that with strategic light control, a calming bedtime routine, and a comfortable sleep setup, you can enjoy deep, restorative rest no matter how bright the moon is outside.
By understanding the reasons behind your restlessness and making small but meaningful adjustments, you can turn full moon nights from sleepless struggles into peaceful slumber.
References
- Science Advances. (2021). Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions. Retrieved from https://www.science.org/doi/10.1126/sciadv.abe0465
- Current Biology. Human sleep and
cortical reactivity
are influenced by
lunar phase. Retrieved from https://www.cell.com/current-biology/pdf/S0960-9822(14)00543-0.pdf - Current Biology. (2014). Lunar cycle effects on sleep and the file drawer problem. Retrieved from https://www.cell.com/current-biology/fulltext/S0960-9822(14)00542-9
- Science Adviser. (2013). Yes, You Can Blame the Moon for a Bad Night’s Sleep. Retrieved from https://www.science.org/content/article/yes-you-can-blame-moon-bad-night-s-sleep
- National Library of Medicine. (2013). Evidence that the lunar cycle influences human sleep. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23891110/
FAQ
Most frequent questions and answers
You might be affected by increased light, subtle biological rhythms, or the psychological expectation of poor sleep.
Studies have shown measurable differences in sleep patterns during full moon phases, even in controlled environments.
Block moonlight with blackout curtains or a sleep mask, stick to a consistent bedtime routine, and practice a relaxing nighttime ritual.
Yes, some people feel more energetic or restless during full moons due to evolutionary or hormonal influences.
Possibly — melatonin supplements may offset reduced hormone levels, but consult a doctor before use.
More Sleep Resources
What’s the main difference between cotton and organic cotton?
Organic cotton is grown without harmful chemicals or GMOs, making it more eco-friendly and skin-safe.
Is organic cotton better for sensitive skin?
Yes, it’s hypoallergenic and free from irritants, ideal for people with allergies or skin conditions.
Does organic cotton last longer than regular cotton?
High-quality organic cotton often lasts longer because it’s less processed and more durable.
Is organic cotton more breathable?
Yes, it naturally allows better airflow, making it great for hot sleepers.
Why is organic cotton more expensive?
It costs more to grow and produce organically, but offers better quality and sustainability.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
