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Why You’re Sleeping Worse in Spring (And How to Fix It)
It’s finally spring—the windows are open, the birds are singing, and everything feels fresh and new. But there’s just one problem: you’re sleeping worse than you did all winter.
If you’ve been tossing and turning lately, it’s not your imagination. Spring can seriously mess with your sleep. The good news? Once you understand what’s happening, there are a few simple ways to get your rest back on track.
1. Longer Days = Disrupted Sleep-Wake Cycles
With the sun rising earlier and setting later, your body is exposed to more natural light. This sounds great—until you realize that light controls melatonin, the hormone that makes you feel sleepy.
When you get too much light exposure in the evening, your body delays melatonin production, which can make it harder to fall asleep.
✅ Fix it:
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Use blackout curtains to block out evening light.
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Dim the lights in your home after sunset to help your body wind down.
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Avoid screens for at least 30 minutes before bed—they emit blue light that tricks your brain into staying alert.
2. Spring Allergies Can Disrupt Breathing and Sleep
Pollen levels rise in the spring, triggering allergies for millions of people. If you’re waking up congested, sneezing, or with dry, itchy eyes, your allergies could be disturbing your sleep—even if you don’t notice it right away.
According to the Asthma and Allergy Foundation of America, allergy-related congestion can lead to snoring, frequent awakenings, and poor sleep quality.
✅ Fix it:
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Shower before bed to rinse off pollen.
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Keep windows closed at night to limit allergen exposure.
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Use hypoallergenic bedding like the Sweet Zzz Plant Based Pillow and Bamboo Sheets, which resist dust mites and stay breathable.
3. Temperature Swings Confuse Your Body
Spring weather is unpredictable. It’s cold at night, warm during the day, and your bedroom probably reflects that. But sleep thrives on consistency—and temperature plays a big role in helping your body wind down.
Your body needs to cool down slightly in order to fall into deep sleep. But if you’re too hot or too cold, your body will struggle to stay asleep through the night.
✅ Fix it:
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Keep your bedroom between 60–67°F (15–19°C).
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Layer your bedding so you can adjust easily.
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Use breathable, moisture-wicking bedding like Sweet Zzz Bamboo Sheets, which help regulate your body temperature naturally.
4. A Shift in Daily Routine Throws You Off
With more daylight, people tend to stay out later, be more active, or shift their routines. These changes, while refreshing, can easily lead to sleep schedule inconsistencies that leave you feeling groggy or wired at the wrong times.
✅ Fix it:
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Stick to a consistent bedtime and wake-up time, even on weekends.
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Keep a wind-down routine: reading, stretching, or dimming lights can all help signal bedtime.
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If your mattress feels uncomfortable or unsupportive during these transitions, it might be time for an upgrade.
Final Thoughts: Spring Doesn’t Have to Steal Your Sleep
Yes, spring can mess with your sleep—but only if you let it. By adjusting to longer days, managing allergies, and creating a cozy, consistent sleep space, you can get through the season feeling refreshed instead of restless.
At Sweet Zzz, we believe great sleep starts with the right environment. Our natural, breathable sleep products are designed to keep you cool, comfortable, and supported—no matter the season.
Because better rest isn’t just for winter.
