Why you sleep worse in spring – and what really helps

Many people suddenly sleep worse in spring. They wake up more often at night, feel tired in the morning, and often don't know why. Longer days actually have a positive effect. But it is precisely these changes that disrupt the sleep rhythm. Even an hour more daylight in the evening can affect the internal clock and shift the natural sleep rhythm. Many people therefore get tired later in spring, even though they wake up earlier due to the daylight. This shortens the recuperation phase of sleep. To get back into a stable rhythm more quickly, fixed sleep times, as much daylight as possible in the morning, and less screen light in the evening help. Even an hour more daylight in the evening can affect the internal clock and shift the natural sleep rhythm. In the further course of the article, we show which processes in the body are behind this and with which simple measures you can specifically improve your sleep rhythm in spring.

Around 30–40% of people notice changes in their sleep during this time. The elderly are particularly affected. The reason: the body adapts more slowly to new rhythms.

The most important influencing factor is the so-called circadian rhythm, the body's internal clock. It is primarily controlled by light.

In spring, these external conditions change significantly due to:

• longer days
  
• earlier sunrise
  
• more intense daylight
  
• later darkness
  

The body must first adapt to this new rhythm. During this transitional phase, shifts in the sleep-wake cycle can occur.

A key reason for sleep problems in spring lies in hormone regulation. Melatonin, the so-called sleep hormone, is primarily produced in the dark and signals to the body that it's time to rest. Due to the longer and brighter days, this process changes:

• Melatonin production starts later
  
• Overall secretion is lower
  
• The sleep phase shifts later

Another important factor for sleep problems in spring is increased serotonin production. Serotonin, often referred to as the "happiness hormone," is stimulated by daylight and provides more energy, a better mood, and increased activity in everyday life. With the longer and brighter days, this process changes:

• Serotonin production is stimulated more strongly
  
• The body remains active and ready to perform for longer
  
• The natural transition into the resting phase is delayed

With more sunlight, the body starts producing more Vitamin D again. This vitamin plays a role not only in bone health but also in sleep, the immune system, and hormone balance. Especially after the winter months, many people have low Vitamin D levels. This can contribute to the following symptoms:

• persistent fatigue and exhaustion
  
• lower energy and lack of motivation
  
• increased susceptibility to infections
  
• concentration problems
  poorer sleep quality
  

The transition in spring is made even more difficult by this.

External influences also play a role:

• Temperature
  → too warm = restless sleep. Ideal: 16–18 °C.
  
• Allergies
  → Pollen disturb breathing
  
• More activity
  → longer days = less rest
  

The body finds it harder to wind down in the evening.

Short-term sleep problems are usually harmless. However, if they persist for longer, they can significantly affect daily life.

Typical consequences include:

• increased risk of falling
  
• concentration problems
  
• insecurity in daily life
  
• exhaustion and reduced reaction time
  

Especially at night or in the early morning hours when getting up, the risk of insecurity and falls increases. Fatigue, dizziness, or circulatory problems can cause movements to become slower and less stable. A mobile emergency call system like the Gardia emergency wristband can provide additional security in such situations. It allows you to quickly call for help in an emergency – at the push of a button or automatically through an integrated fall detection system. At the same time, stored contacts are informed or an emergency call center can optionally be integrated. This way, you are not alone even if you feel insecure.

Sleep problems often develop gradually. Common indicators include:

• Difficulty falling asleep
  
• Frequent waking during the night
  
• Waking early due to light
  
• Restless sleep
  
• Fatigue despite sufficient sleep duration
  
• Concentration problems during the day

As we age, sleep architecture changes.

Typical changes include:

• less deep sleep
  
• increased sensitivity to light
  
• decreased melatonin production
  

As a result, the body reacts more sensitively to external changes – such as the change of seasons.

Light stretching exercises can help relax the body in the evening and ease the transition into sleep. Just a few minutes are enough to release tension and lower stress levels. It's important to perform the exercises calmly and without strain.

Simple exercises for the evening:

• Gently tilt your neck to the side
  
• Stretch your arms upwards and lengthen your back
  
• Loosely bend your upper body forward
  
• Gently stretch your legs and calves
  
• Consciously breathe deeply in and out
  

Even 5 to 10 minutes can help you fall asleep faster and sleep more soundly.

Sleep problems in spring are no coincidence. They arise from the interplay of changes in light, hormonal adjustments, and external factors such as temperature or allergies. In most cases, it is a temporary phase. With targeted measures, sleep can be stabilized – and thus everyday well-being significantly improved.