How Spring Impacts Your Sleep Cycle (and What to Do About It)

It was 5:30 AM, and Sarah found herself wide awake, staring at the ceiling. Just a month ago, she could sleep soundly until her alarm rang at 7 AM. But now, with spring in full swing, the morning sunlight streamed through her blinds earlier than ever, nudging her awake before she was ready. She felt groggy, her sleep interrupted, her body struggling to adjust.

If you’ve ever noticed your sleep changing with the seasons, you’re not alone. Spring has a way of messing with our internal clocks, thanks to longer daylight hours, warmer temperatures, and even allergies. Scientists have studied how seasonal shifts affect our sleep cycles, and the evidence is clear: springtime can make it harder to get a full night’s rest.

But why does this happen, and what can we do about it?

How Spring Changes Your Sleep Cycle

The shift from winter to spring is like nature flipping a switch. The days grow longer, the nights shorter, and suddenly, our carefully balanced sleep routine feels off. Sarah, like many others, didn’t realize that her body was responding to increased sunlight exposure.

In winter, darkness lingers, allowing our brains to produce more melatonin, the hormone that signals bedtime. But when the sun rises earlier in spring, melatonin production slows down, making it harder to stay asleep in the morning. The evening sun also lingers, tricking the brain into delaying sleep, even when the body craves rest.

Sarah had tried to go to bed earlier, but it wasn’t that simple. She found herself tossing and turning, unable to settle into deep sleep. Her bedroom felt warmer than usual, another culprit of spring-induced restlessness. Cooler temperatures help the body fall asleep faster, but as spring nights grow milder, it’s harder to reach that perfect sleep-friendly temperature.

To make matters worse, pollen levels skyrocketed in spring, triggering her allergies. Congestion, itchy eyes, and sneezing fits kept her awake longer than she wanted. Even when she did sleep, she often woke up feeling unrested, her breathing affected by seasonal allergens.

The Battle for Better Sleep in Spring

Determined to reclaim her rest, Sarah made a few changes. She invested in blackout curtains, blocking out the early morning light that had been waking her too soon. Within days, she noticed an improvement—her body no longer jolted awake at sunrise.

She also adjusted her evening routine, dimming the lights in her apartment an hour before bed and cutting back on screen time. Less exposure to artificial light helped her brain recognize that night had arrived, encouraging melatonin production.

The temperature issue required a bit more effort. She started using lighter blankets and turned on a fan at night to keep her room cool. A warm shower before bed also helped, as the drop in body temperature afterward signaled to her brain that it was time to sleep.

And then there were her allergies. She began showering before bed, washing the pollen off her skin and hair so it wouldn’t follow her into the sheets. Keeping her windows closed at night and running an air purifier helped reduce allergens in her bedroom. The difference was remarkable—she could finally breathe freely, and her sleep improved.

Conclusion

Spring can be a beautiful season, full of blooming flowers and longer days, but it also brings challenges to our sleep. Like Sarah, many people struggle with earlier sunrises, warmer nights, and seasonal allergies that disrupt rest. But with a few adjustments—blocking out morning light, keeping cool at night, and managing allergies—it’s possible to enjoy the beauty of spring without losing precious sleep.

“Sleep is the best meditation.” — Dalai Lama

Have you noticed changes in your sleep during spring? Do you wake up earlier or struggle to fall asleep? Let me know in the comments—I’d love to hear about your experience!