Spring into Better Sleep: Resetting Your Sleep Habits for the New Season
As the seasons change, so do our sleep patterns. With longer daylight hours, shifting temperatures, and the natural urge to be more active, many people find their sleep habits disrupted in the spring. But instead of letting these changes throw off your rest, this is the perfect time to reset and optimize your sleep for better health and energy.
Why Spring Affects Sleep
Springtime brings earlier sunrises and later sunsets, which can throw off the body’s natural circadian rhythm. More daylight exposure suppresses melatonin production for longer,1 making it harder to wind down at night. Warmer temperatures can also make sleep less comfortable,2 particularly if your bedroom environment isn’t optimized for the season. Let’s not forget there is also that dreaded loss of one hour of sleep with day light savings time. The good news? Small, intentional shifts can help you adjust and improve sleep quality as spring settles in.
Simple Adjustments for a Spring Sleep Reset
Sync Your Sleep with Natural Light
Longer daylight hours mean it’s important to be intentional about light exposure. Get outside in the morning to help regulate your internal clock and reinforce natural wakefulness. In the evening, dim indoor lights and avoid screens at least an hour before bed to signal to your body that it’s time to rest.
Cooler Nights, Better Sleep
A drop in core body temperature is essential for falling asleep, but spring’s warmer nights can make that difficult. Keep your bedroom cool— between 65°F-72°F is ideal. If needed, swap heavy winter bedding for breathable, lightweight fabrics to prevent overheating.
Adjust Your Evening Routine
With longer days, it’s easy to push bedtime later, but consistency is key for quality sleep. Try to keep a stable sleep schedule, even on weekends. If the extra daylight makes it harder to wind down, introduce a calming evening ritual—reading, gentle stretching, or sipping a caffeine-free herbal tea—to help transition into rest mode.
Spring Clean Your Sleep Space
Just like decluttering your home, refreshing your sleep environment can make a big difference. Wash bedding, clear away distractions, and assess whether your mattress or pillows need an update. Consider blackout curtains if earlier sunrises are waking you too soon. Remove the television or other electronic stimulants from the environment.
Cut Back on Late-Day Stimulants
Longer days often mean more social outings, more caffeine, and later meals—all of which can impact sleep. Keep caffeine intake earlier in the day, avoid heavy meals close to bedtime, and be mindful of alcohol’s negative impact on sleep quality.
The Bigger Picture: Sleep and Health Optimization
Spring is often associated with renewal and fresh starts, making it an ideal time to focus on habits that support long-term health. Quality sleep plays a critical role in hormone balance, metabolism, cognitive function, and recovery. By making a few seasonal adjustments now, you set yourself up for better energy, focus, and overall well-being in the months ahead.
Huge shout out to my friend and sleep expert, Dr Funke Afolabi-Brown, for her contributions to this post. Thank you so much!!
References
- Prayag AS, Najjar RP, Gronfier C. Melatonin suppression is exquisitely sensitive to light and primarily driven by melanopsin in humans. Journal of pineal research. 2019;66(4):e12562.
- Caddick ZA, Gregory K, Arsintescu L, Flynn-Evans EE. A review of the environmental parameters necessary for an optimal sleep environment. Building and environment. 2018;132:11-20.