Why Spring Is Messing With Your Sleep (And What to Do About It)

Last Friday was the official start of spring, and after such a long, cold winter, it’s definitely a welcome relief to be coming out on the other side. But changes in daylight and weather can also bring changes to our sleep. Researchers have found that during the spring, people have an average wake time that is 25 minutes earlier and a sleep duration that is 25 minutes shorter compared to winter.

That's almost 3 hours less sleep per week!

So if you’ve been feeling a little extra tired since we sprung forward and lost an hour, you’re not alone.

Today we’ll look at four ways spring can affect our sleep and some small changes we can make during this season to protect our rest.

Lighter later

One seasonal shift from winter to spring is that it stays light outside much later into the evening. Since light signals to our bodies that it’s time to be awake, it can take more intention to wind down for bed now than it did in the winter, when sunset naturally cued us to slow down. Spring is a great time to return to a solid bedtime routine. About an hour before bed, start closing the curtains, dim overhead lights, and put away handheld electronics to give yourself time to unwind.

Warmer temperatures

Warmer daytime temperatures can also make your bedroom too warm for comfortable sleep at night. You may need to swap out heavy comforters, thick sheets, and flannel pajamas for lighter, more breathable options. Using a fan or air conditioning can also help. Warmer weather can also bring more storms, which may disrupt sleep. If you live in an area with frequent nighttime thunderstorms, a white noise machine can help mask those sounds.

Time to slow down

For many of us, springtime can come with added pressure to get more done and complete all of those tasks we may have put off over the winter. Longer days often lead us to try to fit more into the evening, but that can push bedtimes later and interfere with sleep. Try setting a clear cutoff time at least 30 minutes before bed to stop doing tasks and shift into wind-down activities instead.

Allergies

Spring allergies can significantly disrupt sleep by causing congestion and breathing difficulties. The CDC estimates that more than 1 in 3 adults experience seasonal allergies, and pollen season is now longer and more intense than it was 50 years ago. If allergies are affecting you, consider using an air purifier, keeping surfaces as dust-free as possible, closing bedroom windows, showering before bed to remove pollen, and talking with your doctor about medication options.

Final Thoughts

Spring brings a lot of positive changes, but it can also throw off our sleep if we’re not paying attention. Small shifts like adjusting your light exposure, updating your sleep environment, sticking to a consistent routine, and managing allergies can make a big difference. You don’t need to overhaul everything, but being a little more intentional during seasonal transitions can help you stay well-rested and feel your best as the days get longer.

Mattingly, S.M., Grover, T., Martinez, G.J. et al. The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing. npj Digit. Med. 4, 76 (2021).