Spring preparations: How seasonal changes affect your sleep

Many people notice that their sleep patterns become disrupted when the seasons change, and there are several reasons for this. In this blog, we discuss how seasonal changes affect your sleep and what you can do to optimize your sleep in the spring.

1. More daylight: The impact of spring sunshine

In spring, the amount of daylight increases, which affects your biological clock, also known as your circadian rhythm. The circadian rhythm regulates not only your sleep-wake cycle but also other important processes in your body, such as hormone levels and body temperature. During the winter, we often get less daylight, which can disrupt this rhythm. 

As spring arrives and the days become longer, your biological clock starts to align with a more natural cycle of light and darkness. This can make you feel more energized, but it can also affect your sleep. The increased daylight might cause you to fall asleep later or wake up earlier than usual, leading to a temporary disruption of your sleep pattern.

What you can do:

Try to maximize your exposure to natural light by spending time outdoors, especially in the morning. This helps realign your circadian rhythm. 

However, avoid bright light from screens right before bed, as this can interfere with your sleep.

2. Temperature changes: Warmth and sleep quality

With spring comes a change in temperature. While winter is often cold, spring evenings can get warmer, which affects your sleep. The ideal sleeping temperature is usually between 16 and 18 degrees Celsius (60-65°F). 

When the temperature is too high or too low, it can negatively affect your sleep quality. In spring, you may find that you feel too warm in bed, especially if you're still using winter bedding. A warmer room can cause you to sleep less soundly and wake up more frequently.

What you can do:

Make sure your bedroom stays cool and adjust your bedding to suit the season. Choose breathable materials like cotton or linen, which help regulate your body temperature. If it gets warmer, it might also help to open your window for fresh air.

3. Spring allergies: Sleep disruption due to pollen

Spring is also the season when pollen starts circulating in the air, which can worsen allergies. For people who suffer from hay fever, this means they might find it harder to breathe at night, sneeze more often, or experience itchy eyes, all of which can lead to disrupted sleep.

What you can do:

If you suffer from allergies, consider cleaning your bedroom regularly and avoiding allergens by keeping your window closed at night. Using an air purifier can help keep the air in your bedroom clean. Additionally, it can help to take allergy medication before bed, so you experience fewer symptoms during the night.

4. Spring fatigue: your body adjusting to changing rhythms

Some people experience what is known as spring fatigue—a feeling of tiredness or exhaustion that occurs when the seasons change. This can be caused by your body adjusting to the new light and temperature cycle of spring. Your circadian rhythm might not be fully aligned yet, which can disrupt your sleep and make you feel more tired during the day.

What you can do:

Give your body time to adjust to the changes in the season. Make sure you get enough sleep, even if you feel more energetic due to the longer days. A good sleep routine will help regulate your energy levels. Regular exercise can also help improve both sleep quality and your overall energy levels.

5. Spring detox: Improve your sleep with healthy habits

Spring is the perfect time to review your habits and lifestyle and optimize your sleep environment. Changing your sleep environment and adopting healthy habits can greatly improve your sleep quality. This can range from adjusting your diet to improving your sleep routine.

What you can do:

• Keep your bedroom tidy, as a clean and organized environment promotes better sleep. 
  
• Adjust your eating habits by avoiding heavy meals before bed and choosing light, nutritious snacks instead. 
  
• Maintain a consistent sleep routine. Go to bed and wake up at the same time every day, even on weekends.
  

Seasonal changes, especially the transition from winter to spring, can have various effects on your sleep. The increased daylight, warmer temperatures, and allergies can all impact how well you sleep. 

By adjusting your sleep environment, adopting healthy habits, and supporting your circadian rhythm, you can make the most of the benefits of spring while maintaining good sleep quality. 

Remember that your body needs time to adjust to the seasonal changes, but with a little care and attention to your sleep, you can make the transition smoothly and enter the spring feeling well-rested.