A new season brings new challenges to our sleep patterns, and spring is no exception. As the clocks “spring forward,” our bodies are forced to adjust to a new sleep schedule, which can be stressful for some. However, sleep expert Martin Seeley from MattressNextDay shares his top tips for achieving better sleep during this time.

  1. Eating breakfast half an hour earlier and moving dinner forward by 60 minutes can help regulate your sleep patterns.
  2. Having a hot drink before bed can create a soothing effect, signaling to your nervous system that it’s time to wind down.
  3. Making gradual changes to your bedtime can help your body adjust to the new sleep schedule.
  4. Exposure to daylight can help regulate your sleep patterns, so make the most of the sunshine in the morning.
  5. Getting regular exercise can boost your sleep quality, and taking short naps during the day can be beneficial.
  6. Dealing with allergies can be a challenge in spring, but taking steps to reduce exposure can help improve your sleep.

 
The transition to a new sleep schedule can be challenging, but with some simple changes, you can adapt more easily. By making gradual changes to your bedtime, you can give your body time to adjust to the new sleep schedule. This can be as simple as moving your bedtime forward by 15 minutes each night in the week leading up to the clocks changing.

The warmth of a hot beverage in the evening can create a soothing effect, signaling to your nervous system that it’s time to wind down. It can also help to regulate your body temperature, which is essential for a good night’s sleep. A milky drink contains tryptophan, an essential amino acid that helps to create serotonin, which promotes relaxation and feelings of positivity. Cocoa, on the other hand, contains magnesium, which can help to relax muscles and improve sleep quality.

 

“Spring is now underway, and we will see warmer days and longer evenings. But the clocks ‘springing forward’ can affect our sleeping pattern. Our circadian rhythms, which control our sleep, are affected by the clock moving in either direction. “But even with the arrival of the warmer weather, it’s possible to take steps to improve our sleep. The key is to make some simple changes to our daily routines, and to create a sleep-conducive environment that promotes relaxation and restful sleep.”
— Martin Seeley

 

Make the Most of the Daylight

 

Light is one of the most powerful effects on our sleep patterns. Daylight sends a signal to our brain that it’s time to wake up, so it’s essential to get outside and enjoy the sunshine in the morning. Exposure to natural light can help regulate your sleep patterns, making it easier to fall asleep at night. If you do feel tired during the day, take a short nap, but be sure to set an alarm so you don’t oversleep and interfere with your nighttime sleep.

 

Getting regular exercise is also beneficial for sleep quality. A morning or lunchtime walk, or a workout in the garden, can help boost your overall health and promote a restful night’s sleep. Exercise can help to reduce stress and anxiety, making it easier to fall asleep at night.

 

Dealing with Allergies

 

Spring can be a challenging time for those with seasonal allergies. The beautiful flowers and greenery can trigger allergies, making it difficult to get a good night’s sleep. To reduce exposure, keep your bedroom windows shut at all times, and wash your bedding regularly. You should also avoid wearing clothes you’ve worn outside in bed, as this can transfer pollen and other allergens to your sheets.

 

Eat Your Meals Earlier

 

Eating a heavy meal close to bedtime can interrupt your sleep cycle, making it difficult to fall asleep. To improve your sleep, eat your breakfast half an hour earlier and your dinner an hour earlier in the run-up to the clocks changing. This can help regulate your sleep patterns and promote a restful night’s sleep.

 

Prepare Your Bedroom for the Warmer Weather

 

Temperature plays a big part in how well we sleep. An ideal bedroom temperature is around 18 degrees, and overly hot or cold rooms can disrupt your sleep. To avoid this, move to a lighter duvet in the spring and summer months. You should also choose bedding made from natural fibers and with a high thread count, as these can be soft, breathable, and comfortable against the skin.

 
Key Tips for Better Sleep in Spring
 

Eating breakfast half an hour earlier and moving dinner forward by 60 minutes can help regulate your sleep patterns. Having a hot drink before bed can create a soothing effect, signaling to your nervous system that it’s time to wind down. Exposure to daylight can help regulate your sleep patterns, and getting regular exercise can boost your sleep quality.

 

Definition:

REM sleep is the stage of sleep where we experience vivid dreams and our brain is active. During this stage, we can be easily awakened and may feel groggy upon waking.