Get into a good sleep routine as the season changes 

Getting into a good sleep routine can take time. You might try a few different things before you work out the best ways to wind down. Then, just as you think you've cracked it, you wake up after a restless night and the habits that had helped you to nod off suddenly don't work anymore.

One reason for this could be the changing seasons. When the clocks have just sprung forward, and long, light-filled days stretch out before us, the combination of losing that hour of sleep and those cosy, darker evenings can affect our sleep pattern. It's time to reset and think about ways to adapt your bedtime routine to match the months we're in.  

What happens to our sleep pattern in spring?  

As we leave the cold seasons behind and the days stretch out, we have a physical reaction to the transition into spring. Although the lighter days and warmer weather can boost our mood, losing an hour of at the start of the season has an immediate impact on our sleep. This is because it's a total recalibration of our internal systems.

The circadian rhythm

Our circadian rhythm is our internal 24-hour clock responsible for guiding when you feel alert and when you're ready for sleep. As it responds strongly to light cues, the circadian rhythm changes when the days lengthen.

During winter, the dark days naturally lead us to wind down and relax earlier. When the evenings stay lighter for longer, this signals that it's time to be alert and awake. This makes it much harder to feel the natural urge to sleep at your usual bedtime. Over time, this shift can lead to later nights and groggier mornings if your routine doesn't adjust.

Melatonin levels

Melatonin helps to control your circadian rhythm. This is a hormone the brain releases in response to darkness and helps prepare the body for rest. As melatonin levels rise, you start to feel sleepy.

In the winter months the days are darker for longer, so you naturally produce more melatonin. When spring arrives, longer daylight hours and later sunsets can delay the release of melatonin in the evening. This means your body might not begin producing the hormone until later at night. As a result, you might not start to feel naturally sleepy until later than usual, which can make getting into a consistent sleep routine tricky.

Rising temperatures

As well as more daylight, spring brings warmer nights. This can be a welcome change, especially after a long, cold winter. But temperature plays a key role in sleep quality. Your body naturally cools down slightly when you're preparing for rest, and a bedroom that feels too warm can lead to more tossing and turning.

According to The Sleep Charity, the ideal bedroom temperature is around 16 to 18°C. However, this can depend on who's trying to sleep. Elderly people might benefit from a warmer room as their resting body temperature is lower. This is because our metabolic rate falls as we age, so it's harder to produce heat.  

How to improve sleep in spring

Fortunately, a few simple adjustments can help bring your sleep routine back into balance as the seasons change.

Make the room dark

Creating a darker sleeping environment helps signal to your brain that it's time to wind down. Blackout blinds or heavier curtains can be particularly helpful in spring and summer, keeping out lingering daylight and allowing your body to settle into a more natural sleep rhythm.

Settle down

The way you prepare for bed can also affect your melatonin levels. Activities that stimulate the brain, like scrolling through your phone or watching bright screens late at night, can delay the body's sleep signals. Gradually reducing screen time two hours before bed can help encourage melatonin production.

Some people also find that switching to decaffeinated drinks in the evening supports a calmer wind-down routine and makes it easier to drift off.

Cool off

As temperatures rise, adapting your bedding can make a noticeable difference to sleep quality. Swapping a heavier winter duvet for a lighter tog can help prevent overheating, while breathable materials such as cotton bedding allow air to circulate more easily. These small adjustments support the body's natural cooling process and make it easier to stay comfortable through the night.

Create a soothing space

Your bedroom environment can affect how you feel. If it's messy, it might make you feel like you can't relax. Creating a serene sanctuary starts with smart storage. By investing in purpose-built wardrobes and bespoke cupboards, you have a dedicated place for your belongings.

Soft lighting also helps you transition from daytime activities to a relaxing evening routine, allowing your mind to unwind before your head hits the pillow.

Try meditation

For some people, quieting the mind is just as important as decluttering the space. Meditation and relaxation techniques can help slow racing thoughts and help you get into a more restful state before sleep.

Apps such as Calm and Headspace offer guided meditations and sleep-focused sessions designed to help you switch off at the end of the day. Others prefer a gentle alternative, such as listening to a calming playlist or an audiobook to ease into sleep.

Create a calming space to get into a good sleep routine

The importance of a good sleep routine can't be overstated. A full night's sleep can affect your mood and make you more productive through the day. If you're ready to explore how thoughtful bedroom wardrobe design can help you settle into slumber as we head through spring, our experts would love to help you.

Book a free design visit to discover the different wardrobe option to help declutter your bedroom and soothe your sleep pattern.