Springtime is already here. The days get longer and warmer and you begin to see blossoming flowers here and there. And new loves and new hopes blossom too. However the quality of our sleep is also affected by the change of season and we have the feeling of being fatigued and sleeping badly. This is due to a change of our circadian rhythm.
The circadian rhythm is like an internal clock which controls the quantity and quality of our sleep in order to get us fit for the next morning. This watch takes a while to adapt to the new light and temperature conditions given by the change of season. This is why our sleep gets worse at the beginning of Spring. In Italy we say “aprile dolce dormire” - how sweet is sleep in April.
So, what can we do? Here are some tips:
- Minimize the amount of light you expose yourself to just before bedtime because light is a signal to your body to stay awake.
- Avoid naps. Although it might feel necessary sometime, napping during the day can disrupt your body’s sleep/wake schedule.
- Exercise every day. Exercise helps tire your body so that when it comes time to sleep, you fall asleep faster.
- Keep your room cold enough. Ensure that the temperature is no more than 67 ºF (19 ºC). Sleep on a good mattress made from natural materials which are excellent thermo-regulators.
Use the springtime to adjust your sleeping habits and your schedule: your physical and mental well-being will show a lasting improvement.