Spring into Health: Sleep Well - Adjusting to Longer Days
- TJTHL McMaster
- Mar 4
- 3 min read
Updated: Mar 5
As spring and summer bring longer days, many struggle to maintain a healthy sleep routine due to changes in their circadian rhythm, increased light exposure, or lifestyle adjustments. Here are some tips and strategies for adjusting to longer days and ensuring you get restful sleep:
Understanding the Circadian Rhythm
The circadian rhythm is your body's natural internal clock that regulates sleep and wake cycles, usually over a 24-hour period.
Exposure to natural light helps regulate melatonin production, the hormone that controls sleep.
Longer daylight hours can trick your brain into thinking it’s time to be awake, influencing your circadian rhythm and melatonin production, which may delay your sleep onset.
Create a Consistent Sleep Schedule
Even though days are longer, maintain a consistent sleep schedule.
Try to go to bed and wake up at the same time each day, even on weekends, to help regulate your body’s internal clock.
If the increased light is interfering with your sleep, start adjusting your bedtime in small increments (15-30 minutes earlier each night) to help your body adapt.
Use Light to Your Advantage
Natural light in the morning helps signal to your brain that it’s time to wake up.
This can help synchronize your internal clock and improve sleep quality later in the evening.
Exposure to bright light in the evening can make it harder to wind down.
Use dim lighting in the evening, and limit screen time about 1 hour before bed, as the blue light emitted from devices can suppress melatonin production.
Create a Sleep-Friendly Environment
Even though the sun is shining longer, create a dark, peaceful sleep environment, by using blackout curtains or eye masks.
Warmer weather accompanies longer days can affect sleep quality.
Aim to keep your bedroom cool and comfortable for sleep - the ideal room temperature for sleep is between 15-20°C.
Practice Relaxation Techniques Before Bed
The more relaxed your mind and body are before bed, the easier it will be to fall asleep, even with longer daylight hours.
Consider engaging in calming activities like reading, taking a warm bath, mindfulness, meditation, or practicing deep breathing exercises.
Be Mindful of Your Evening Diet
Caffeine is a stimulant that can interfere with your ability to fall asleep.
Avoid consuming caffeinated beverages in the late afternoon and evening.
Eating large meals late at night can disrupt your sleep.
Finish eating at least 2-3 hours before bedtime to allow your body to properly digest food.
Physical Activity During the Day
Regular physical activity promotes better sleep, but be mindful of when you exercise.
Finish intense physical activities at least 3 hours before bedtime, as vigorous exercise close to bedtime can make it harder to fall asleep.
Adjusting to longer days does not have to disrupt your sleep quality. By making a few simple changes, you can embrace the extra daylight while still prioritizing your sleep health. Establishing a good nighttime routine, managing light exposure, and taking care of your body will ensure that you get the restful sleep you need to thrive in the spring and summer months.
References
How to sleep well despite changes in your schedule. Johns Hopkins Medicine. (2024, June 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-to-sleep-well-despite-changes-in-your-schedule#:~:text=Tips%20that%20can%20help%20when,and%20intense%20exercise%20after%20dinner.
Professional, C. C. medical. (2024, August 26). What is circadian rhythm?. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/circadian-rhythm
Stokes, V. (2021, June 2). Extra sunlight keeping you awake? Try these tips to Sleep Deep. Healthline. https://www.healthline.com/health/sleep/long-summer-days-affecting-your-sleep-how-to-get-the-rest-you-need#Why-is-it-harder-to-sleep-in-the-summer
