Why we sleep worse in spring – and what helps now
Many people notice it anew every year: With the first warmer days, sleep patterns change as well. Although we look forward to spring, falling asleep suddenly becomes harder – it stays light longer in the evening, the body feels tired, but a certain inner restlessness remains.
Introduction
Perhaps you know the feeling: You are lying in bed, exhausted – but your mind remains active. Why is that? And why does our sleep rhythm get out of balance so easily during spring?
In brief
- More (evening) light delays the sleep signal
- Active daily life + screen time keep the mind awake
- Clock change can further disrupt the rhythm
Why does our sleep change in spring?
Our body follows a natural cycle – the circadian rhythm. This internal rhythm is significantly controlled by light.
In spring, daylight hours increase significantly. This means:
- Sunset shifts to a later time
- It stays light longer in the evening
- The natural signal “the day is ending” comes later
Light inhibits melatonin – the hormone that prepares the body for the night. When it stays light longer in the evening, this process often starts later than in winter.
The result: We go to bed at our usual time, but we don't feel truly ready for sleep yet.
More light in the evening – and an active mind
Besides natural light, artificial light also plays a role. Screens, smartphones, and LED lighting extend the "day" even further.
Especially in spring, many people spend more time outdoors again, are more active, or start new projects. The mind stays busy for longer.
Typical thoughts in the evening
- “I should be sleeping now.”
- “Why am I tired, but still awake?”
- “I have to get up early tomorrow.”
This internal pressure can make falling asleep even more difficult.
Related article
Why the mind stays active at night – and how you can switch off better
Clock change and shifted sleep rhythm
In March, there is also the clock change. At first glance, an hour seems small – but for the body, it causes a slight disruption.
The sleep rhythm needs to readjust. Some people react more sensitively to this than others.
Typical symptoms after the clock change
- Difficulty falling asleep
- Waking up early
- Light, restless sleep
- Morning fatigue
The body usually takes a few days to weeks to find its way back into its accustomed rhythm.
Typical sleep problems in March and April
The following changes frequently occur in spring:
- Falling asleep later despite feeling tired
- More waking up at night
- Feeling of “inner restlessness”
- Light ruminating before falling asleep
This does not mean that something is “wrong.” Rather, the body is reacting to external changes. Spring is a transition phase – and transitions take time.
Why a stable evening routine is particularly important now
Structure is especially helpful during transition periods.
A quiet, recurring evening routine signals to the body: The day is coming to an end.
Simple rituals that often help
- Consciously dimming lights in the evening
- 30 minutes without screens before sleep
- A fixed bedtime
- Reading or breathing exercises
- Consciously “closing” the day
What matters is not the duration, but the consistency. The body loves repetition.
Inner peace instead of performance pressure
Many sleep problems arise not from “lack of tiredness,” but from internal tension. Spring often brings a fresh start and activity – that is positive, but it can turn into restlessness in the evening.
Instead of forcing sleep, it often helps to:
- Reduce stimuli
- Gently interrupt racing thoughts
- Give the body time
Sleep is not a switch – it is a process.
The role cannabinoids can play in the evening
In recent years, studies have increasingly looked at the role of certain cannabinoids in the context of relaxation and sleep quality. CBN, in particular, is frequently mentioned in discussions regarding evening rest.
Research is ongoing. Nevertheless, many users report using cannabinoids as part of a structured evening routine.
Important: Cannabinoids are not a substitute for healthy sleep hygiene – however, they can be considered as a complementary component within a conscious evening structure.
Conclusion: Starting spring calmly
Poor sleep in spring is nothing unusual. More daylight, the time change, and a more active daily life challenge our natural rhythm.
Instead of fighting sleep, it often helps to:
- Manage light consciously
- Reduce stimulation in the evening
- Establish a consistent evening routine
- Be patient with yourself
With a little structure, the body usually finds its own rhythm again.
Spring can be active. The evening can remain calm.
FAQ: Sleep in spring
Why do I sleep worse in spring?
More evening light (and often additional screen time) delays the sleep signal. Furthermore, the time change in March often occurs – both can temporarily throw the circadian rhythm out of balance.
What is the quickest way to help fall asleep?
Consistency is key: dim lights in the evening, 30 minutes without a screen, a fixed bedtime, and a calm routine (reading, breathing exercises, winding down).
Can cannabinoids be part of an evening routine?
Some users use cannabinoids as a supplement within a conscious evening structure. This does not replace sleep hygiene, but it can be seen as an element of a routine.
