How to improve your sleep quality in spring? A guide to sleep hygiene
Changing clocks, longer days, more activity – spring is a beautiful season, but for many people it also means disrupted sleep. Research by the European Sleep Research Society (ESRS) shows that over 30% of adult Europeans report sleep difficulties at least several times a week. In spring, the problem intensifies – so what can you do?
Why do we sleep worse in spring?
Our circadian rhythm (our biological clock) is closely linked to light. As the days get longer, the brain produces melatonin (the sleep hormone) later than in winter – making it harder to fall asleep. On top of that, the clock change shifts the entire rhythm by one hour.
5 rules for spring sleep hygiene
🌙 Tips for better sleep:
- ✅ Set a consistent wake-up time – even on weekends. It's the anchor for your circadian rhythm.
- ✅ Darken your bedroom: longer days mean sunset can interfere with your sleep. Invest in blackout blinds.
- ✅ Limit blue light from screens 90 minutes before bed – it blocks melatonin production.
- ✅ Lower the temperature in your bedroom to 17-19°C – the optimal range for deep sleep.
- ✅ Build an evening wind-down ritual: herbal tea, reading, reducing stimulation.
How does a weighted blanket support sleep quality?
The even pressure of a weighted blanket stimulates what's known as Deep Touch Pressure (DTP) – a mechanism similar to the effect of being hugged. A study published in the Journal of Sleep Medicine & Disorders (2015) found that people sleeping under a weighted blanket rated their sleep quality significantly higher and woke up less frequently during the night.