As we wave goodbye to winter’s gloomy evenings and welcome lighter nights, our sleep can take a bit of a hit. Between hay fever havoc, unpredictable temperatures and the temptation to stay up later, it’s no wonder many of us struggle to get a decent kip. Don't worry though, because with a few simple tweaks, you can sleep soundly and wake up feeling as fresh as a newly bloomed tulip.
Why Spring Messes With Your Sleep
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Lighter Evenings = Later Bedtimes
The sun is suddenly hanging around way past its bedtime, and it tricks your brain into thinking it should stay up too. More daylight means less melatonin (your sleepy hormone), which can make drifting off a challenge. -
Hay Fever Mayhem
Pollen counts soar in spring, which means sniffles, itchy eyes, and waking up feeling like you’ve been wrestling a bag of dust. Not exactly the recipe for a peaceful night. -
Temperature Terrors
One minute it’s balmy, the next it’s Baltic. Spring nights can be annoyingly unpredictable, leaving you either sweating under the duvet or shivering because you’ve chucked it off in frustration.
How to Get Great Sleep This Spring
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Stick to Your Sleep Routine (No Matter How Tempting That Extra Netflix Episode Is)
Longer days can trick you into staying up later, but your body loves routine. Try to hit the sack at the same time each night—even if the sunset is making it look like 4 pm outside. -
Block Out the Light
If the early morning sun has you waking up before your alarm, invest in some blackout curtains or a good sleep mask. You don’t need to be up at the crack of dawn just because the birds are. -
Defeat the Pollen Invasion
- Keep windows shut at night (sorry, fresh air fans—pollen is sneaky).
- Shower before bed to wash away allergens from your hair and skin.
- Wash your bedding regularly (yes, more often than usual).
- Consider an air purifier to keep those pesky particles at bay.
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Get Your Bedroom Temperature Just Right
- Swap your heavy winter duvet for something more breathable.
- Keep a fan handy for those unexpected warm nights.
- If you share a bed, prepare for the classic “one of us is boiling, the other is freezing” scenario—layered bedding is your best friend.
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Wind Down Like a Pro
- Read a book (yes, a real one, not your phone).
- Take a warm bath or shower—your body will cool down after, which helps with sleep.
- Try some light stretching or meditation (or at least pretend to while scrolling TikTok).
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Avoid the Evening Caffeine Trap
Springtime might call for iced coffees and alfresco drinks, but caffeine can linger in your system for hours. If you’re tossing and turning at night, consider switching to decaf after lunch. -
Get Moving—But Not Too Late
A brisk walk or morning workout can do wonders for your sleep, but avoid intense exercise right before bed unless you enjoy lying awake questioning all your life choices.
Springtime Sleep = Sorted
Spring is a time for fresh starts, and that includes your sleep routine. With a few small changes, you can enjoy those brighter days without sacrificing quality rest. So, embrace the season, keep the antihistamines close, and get ready for some seriously good shut-eye.
If you’re still tossing and turning despite your best efforts, it might be time to upgrade your mattress. Spring is all about renewal, so why not refresh your sleep setup too? A comfortable, supportive mattress can make all the difference—no more waking up with aches, overheating, or rolling into the middle like you're stuck in a human hammock. Invest in a good one, and you’ll be snoozing like a pro before you know it!
