Adjusting Your Sleep for the Changing Seasons

As the seasons change, so do our routines, energy levels, and—sometimes—our sleep quality. If you’ve been feeling a little more restless at night or groggier in the morning, it’s not just in your head. The transition from winter to spring brings longer daylight hours, shifting temperatures, and environmental changes that can disrupt our sleep patterns.

Instead of fighting against these seasonal shifts, we can work with them by making simple adjustments to support our natural sleep rhythms.

How the Seasons Affect Your Sleep

Our bodies rely on a natural cycle known as the circadian rhythm, which is regulated primarily by light exposure. In the winter, shorter days and longer nights encourage earlier sleep times and, for some, a tendency toward increased sleepiness. As spring arrives and daylight stretches into the evening, our natural cues to wind down may be delayed, leading to later bedtimes and, in some cases, less overall sleep.

Temperature fluctuations also play a role. Cooler temperatures support deep sleep, which is why winter’s chill can sometimes make it easier to stay asleep. As temperatures rise in the spring and summer, your body may struggle to maintain the optimal sleep environment, leading to frequent waking or restlessness.

Practical Strategies for Better Sleep Through Seasonal Transitions

1. Maintain a Consistent Sleep Schedule

Even as the days get longer, try to wake up and go to bed at the same time each day, even on weekends. A consistent schedule reinforces your circadian rhythm and prevents the groggy, jet-lagged feeling that can come from irregular sleep patterns.

If you find yourself naturally staying up later due to increased daylight, avoid making sudden shifts to your sleep schedule. Instead, adjust bedtime in small, 15-minute increments if needed to ensure you’re still getting adequate rest.

2. Manage Light Exposure Wisely

Since light is the strongest external cue for regulating sleep, how and when you expose yourself to it matters.

• Morning sunlight exposure: Aim to get at least 10 to 15 minutes of natural light exposure within an hour of waking. This helps regulate melatonin production and reinforces your internal clock, making it easier to fall asleep at night.

• Evening light management: While longer daylight hours are great for outdoor activities, excessive light exposure in the evening can suppress melatonin production, making it harder to feel naturally sleepy. Dimming lights indoors after sunset and avoiding bright screens 60 to 90 minutes before bed can help signal to your body that it’s time to wind down.

3. Optimize Your Sleep Environment for Warmer Temperatures

As temperatures rise, your sleep environment may need some adjustments to maintain comfort.

• Keep your bedroom cool: The ideal sleep temperature is between 60-67°F. If your home tends to get warmer at night, consider using fans, breathable bedding, or adjusting your thermostat to create a more sleep-friendly climate.

• Use blackout curtains: Longer daylight hours mean the sun may rise before you’re ready to wake up. Blackout curtains or an eye mask can help maintain darkness and prevent early morning wake-ups.

• Adjust bedding accordingly: Swap out heavier winter blankets for lighter, more breathable options to prevent overheating, which can lead to frequent night waking.

4. Support Your Natural Wind-Down Process

Longer days can lead to later dinners, social activities, and extended screen time—all of which can interfere with the body’s ability to transition into sleep mode. Creating an intentional wind-down routine can help counteract this.

• Establish a calming evening routine: Engage in relaxing activities such as reading, stretching, or practicing deep breathing to help signal to your body that it’s time for rest.

• Be mindful of meal timing: Eating large meals too close to bedtime can lead to discomfort and disrupted sleep. Aim to finish eating at least two hours before bed to allow for proper digestion.

• Reduce caffeine and alcohol intake: Both caffeine and alcohol can interfere with sleep quality, especially in the evening. Try limiting consumption of stimulants in the afternoon and opting for calming herbal teas or water instead.

5. Adjust for Natural Energy Shifts

Seasonal transitions don’t just affect sleep—they also impact energy levels throughout the day. If you find yourself experiencing more energy in the spring, take advantage of it with outdoor movement during the daytime. On the other hand, if you’re feeling more sluggish as your body adjusts, allow yourself extra rest and avoid overloading your schedule.

6. Watch for Seasonal Allergies That Can Disrupt Sleep

Spring also brings an increase in allergens like pollen, which can contribute to nighttime congestion, postnasal drip, and disrupted sleep. If you experience seasonal allergies, consider:

• Using an air purifier in your bedroom

• Showering before bed to remove pollen from hair and skin

• Keeping windows closed during high pollen count days

• Choosing hypoallergenic bedding and pillowcases

Creating a Sleep Routine That Works Year-Round

Each season comes with its own set of challenges and opportunities when it comes to sleep. By staying mindful of how your body responds to seasonal shifts and making small adjustments, you can create a routine that supports restful, restorative sleep all year long.

If you’re struggling with sleep changes or want personalized guidance on how to optimize your rest, I’m here to help. Feel free to reply to this email or book a consultation to work together on creating a sleep routine that fits your life.

Wishing you restful nights and energized days,
Rebecca Lange
www.RebeccaLangeWellness.com