The daffodils are in bloom, the days feel longer and brighter (and so does our mood) – there's a lot to celebrate as spring approaches. But if you've noticed that you have trouble falling asleep or move around a lot more during the night, it's probably not a coincidence. A change in season also often means a change in energy, and the transition from winter to spring can affect our sleep.
“There are two things to keep in mind when thinking about your sleep as we head into spring: temperature and light,” says Hannah Shore, Silentnight's resident sleep expert.
Both of these things are key to getting a good night's sleep, and even small changes can throw us off balance a little.
Warmer days and nights
“As the days get warmer, we all need to be aware of the effect that rising temperatures will have on sleep quality,” says Shore. It may still be pretty cold outside right now, but if you've been piling on extra thick bedding and pajamas during the depths of winter, it might be time to start paring down those layers.
If you feel too hot during the night, Shore suggests it's a good idea to factor it into your bedtime routine, too. “Our core body temperature needs to drop a couple of degrees for us to sleep well at night, so anything that raises core body temperature is part of our routine, such as exercise, hot baths, and eating too close to time. going to bed, it will negatively affect “You're going to sleep,” he points out.
More daylightMake no mistake: we're definitely not going to start complaining about the arrival of more daylight in spring! But more light can potentially affect the quality and duration of our sleep, so it's a good idea to keep that in mind if you're struggling to get enough precious Zzzs.
“Lighting is also something we need to be aware of. “It has a big influence on our circadian rhythm, the driving force of sleep,” says Shore. “You will notice that bright mornings can suppress melatonin production. [aka the ‘sleep hormone’], making us feel more awake. On the other hand, lights off at night cause our body to produce sleep hormones, which makes it easier for us to fall asleep.
“Incorrect lighting could negatively affect your circadian rhythm, and while artificial lights can help solve this problem, natural light is best. Consider going for a walk in the morning sun and opting for ambient lighting in the evening; “These small changes will help you maintain a consistent, healthy sleep schedule all year round.”
Stephen Goknel, sleep guru and founder of Luff Sleep, adds: “As the sun begins to rise earlier as we approach spring, our sleep cycles and circadian rhythms also change, as natural light decreases. our body’s production of melatonin and we begin to wake up earlier naturally.”
work with the shift
If you are very sensitive to light when trying to sleep, it might help to invest in blackout blinds or curtains or use a sleep mask. Working with the seasonal change, rather than fighting it or simply hoping for the best, can also be beneficial, especially before the clock change on March 31.
“Set your alarm 15 minutes earlier. “This may seem counterintuitive, but getting your body used to a gradual time change will be much better for your circadian rhythm (your natural body clock) than suddenly going back an entire hour,” says Goknel.
“Get up and exercise outdoors, if the weather is nice, or in a room with lots of natural light, if not. This will trigger the release of cortisol and make your body feel much more awake naturally. If you can, reduce your caffeine intake in the evenings and go to bed 30 minutes earlier; this will again help your body adapt.”
