How the Full Moon Impacts Your Sleep

For centuries, people have linked restless nights to the glow of a full moon—and modern science suggests there may be some truth to the lore. While the moon’s phases are beautiful to watch, they can subtly influence how long and how well you sleep.

How the Lunar Cycle Works

A full moon happens roughly every 29.5 days when the sun illuminates the entire side of the moon visible from Earth. The opposite phase, a new moon, occurs when the illuminated side faces away from us, making the moon appear invisible.

While moonlight is the most obvious difference between phases, researchers have found that its effects on sleep extend beyond light exposure alone.

What Studies Show

Several studies have examined how the full moon may affect sleep patterns:

• People tend to fall asleep later and sleep less on nights with more moonlight.

• One study found children slept 1% less during a full moon.

• Adults may experience up to 25 minutes less total sleep and 30% less deep sleep in this phase.

• On average, it can take five extra minutes to fall asleep during a full moon, even in completely dark rooms.

These findings suggest that while moonlight could affect melatonin production the hormone that helps regulate sleep other factors, such as gravitational or magnetic influences, may also play a role.

Beyond Sleep: Other Possible Effects

Preliminary research hints at other ways lunar cycles might influence health:

• Menstrual cycles in some women may align more closely with moon phases when exposure to artificial light is limited.

• Some studies have noted small increases in mental health episodes or violence during full moons, though the data is not conclusive.

• The long-standing belief that more babies are born during full moons has not been scientifically proven.

Tips for Sleeping Well Full Moon or Not

You can’t change the moon’s orbit, but you can improve your sleep hygiene to offset any effects:

• Keep a consistent sleep schedule wake up and go to bed at the same times daily.

• Create a relaxing, screen-free sleep environment with minimal light.

• Avoid caffeine later in the day.

• Exercise earlier rather than close to bedtime.

• Establish a calming bedtime routine, like reading or gentle stretching.

• If you can’t sleep, leave the bed and do something relaxing until you feel drowsy.

The Takeaway

A full moon may subtly interfere with how quickly you drift off and how deeply you sleep, but the effect is temporary just one night in a roughly month-long cycle. By keeping a steady bedtime routine and maintaining a restful sleep environment, you can help ensure that lunar phases have minimal impact on your rest.

Share this article or subscribe to our newsletter for more insights on wellness.