Why we sleep worse in spring and how to fix it

Sunlight and the biological clock

The main reason for changes in sleep in spring is the increase in daylight hours. The sun rises earlier and sets later, which affects the production of melatonin, the sleep hormone. While in winter the body is used to falling asleep in the dark and waking up when it is still dark, in spring this balance shifts.

Many people start waking up earlier, even if they haven't had enough sleep. This can lead to fatigue during the day and difficulty falling asleep in the evening. To adapt, it's important to control the light level in your room and keep a consistent sleep schedule.

Spring insomnia: why do we sleep worse

Some people have difficulty falling asleep in the spring or wake up frequently at night. One of the reasons may be an increase in physical activity - longer days motivate you to move more, and if the exercise was too late, your body is not yet ready for rest.

In addition, rising temperatures affect sleeping comfort - it is harder to fall asleep in a room that is too warm. Spring allergies can also be a hidden cause of poor sleep, as pollen in the air causes nasal congestion and discomfort.

To combat insomnia, you should ventilate your bedroom before going to bed, avoid gadgets an hour before rest, and create comfortable conditions for falling asleep.

Hormonal changes and mood

In spring, our body starts producing more serotonin, the hormone of joy. This is due to the increase in sunlight, which stimulates the brain and improves mood.

But at the same time, some people experience emotional swings - from euphoria to extreme fatigue. The reason is that the body is rebuilding after winter, and the hormonal balance has not yet stabilized.

Such changes can affect the quality of sleep, causing restless nights or even nighttime awakenings. A proper daily routine, physical activity, and a healthy diet rich in B vitamins and magnesium can help.

Spring fatigue and daytime sleepiness

Although spring is associated with vigor, many people complain of fatigue and drowsiness during the day. This can be the result of a lack of quality night's sleep or the body's reaction to the change of seasons. The transition from hibernation to an active lifestyle is stressful for the biological clock.

If you add in the change in atmospheric pressure, temperature changes, and spring allergies, it's easy to see why you're sleepy during the day. To reduce fatigue, you should drink more water, take walks in the fresh air, and find time for a short rest.

How to adapt to spring changes in sleep

To make the transition to spring comfortable, it's important to listen to your body. Establish a clear sleep schedule - try to go to bed and get up at the same time, even on weekends. Control the light level in the bedroom: use thick curtains for nighttime rest, but do not avoid natural light during the day.

Eating a balanced diet, getting enough physical activity, and walking in the fresh air can help maintain energy. If you feel very tired or have trouble sleeping for a long time, you may want to see a doctor. Spring is a great time for renewal, so make sure your sleep becomes healthier and better too!

Sources: Lifehacker, WebMD, Sleep Foundation.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.