Why Spring Mornings Feel Harder: The Science Behind Spring Fatigue

Have you felt more sluggish in the mornings lately?

You're not alone. As the seasons change and daylight hours increase, your circadian rhythm—the internal clock that regulates sleep and wakefulness—undergoes adjustments that can make waking up more challenging.​

How the Spring Equinox Affects Your Biological Clock

The Spring Equinox marks the transition to longer days and shorter nights. This increase in daylight can delay your body's natural sleep-wake cycle, leading to later bedtimes and groggier mornings.​

Understanding Melatonin and Light Exposure

Your body's production of melatonin, a hormone that promotes sleepiness, is influenced by light exposure. Typically, melatonin levels rise in the evening as it gets darker, signaling that it's time to sleep. However, increased evening light during spring can suppress melatonin production, making it harder to fall asleep at your usual time. ​

Impact on Sleep Patterns

Research indicates that seasonal changes affect sleep duration and timing. A study measuring sleep patterns across different seasons found that during spring, individuals tend to wake up earlier and experience shorter sleep durations compared to winter. [1]

Spring: Shorter Sleep Duration and Earlier Wake Times

Research indicates that spring brings the most notable changes in sleep patterns. A study involving 216 individuals across the U.S. found that during spring, participants woke up approximately 25 minutes earlier and experienced a 25-minute reduction in sleep duration compared to winter. This shift is largely attributed to longer daylight hours, which can suppress melatonin production, a hormone that promotes sleep. ​

Summer: Delayed Bedtimes and Wake Times

In summer, extended daylight and warmer temperatures contribute to later bedtimes and wake times. The same study observed that participants went to bed about 6 minutes later and woke up 7.8 minutes later during summer months compared to winter. ​

Autumn and Winter: Longer Sleep Duration

As days shorten and temperatures drop in autumn and winter, many individuals experience longer sleep durations. This trend is linked to increased melatonin production due to reduced daylight exposure. Self-reported data suggests that people are more likely to sleep over 7 hours per night during autumn.

How to Take Control of Your Mornings

The good news is that you can make adjustments to realign your circadian rhythm and improve morning alertness.

Recognizing these seasonal patterns is crucial for maintaining optimal sleep health. To adapt:

• Spring and Summer: Consider blackout curtains to minimize light exposure and maintain a consistent sleep schedule despite longer days.​
• Autumn and Winter: Maximize daytime light exposure to regulate melatonin production and avoid excessive sleepiness.​

1. Get Morning Sunlight

Exposure to natural light in the morning helps reset your internal clock. Aim for at least 30 minutes of sunlight exposure soon after waking. This practice can advance your circadian phase, promoting earlier sleep onset and improved sleep quality. ​

2. Limit Evening Light Exposure

Reducing exposure to bright and blue light in the evening supports melatonin production. Consider dimming indoor lights and using blue light filters on electronic devices during the hours leading up to bedtime. ​

3. Maintain a Consistent Sleep Schedule

Keeping regular bedtimes and wake-up times reinforces your circadian rhythm. Consistency in sleep patterns is associated with better sleep quality and overall health. ​

4. Optimize Your Sleep Environment

Creating a dark, quiet, and cool bedroom environment can enhance sleep quality. Using blackout curtains and minimizing noise can help maintain an environment conducive to restful sleep.​

By aligning our sleep habits with seasonal changes, we can enhance our overall well-being and ensure restorative rest year-round.​

Final Thoughts

The transition into spring brings longer daylight hours, which can affect your circadian rhythm and melatonin production. By implementing strategies such as morning light exposure, limiting evening light, maintaining a consistent sleep schedule, and optimizing your sleep environment, you can mitigate the effects of these changes and enjoy more refreshing mornings.​

Even with all these strategies, spring fatigue can still make mornings tough. One of the best ways to wake up with energy is to support your body’s natural wake-up process.

Consider delayed release caffeine solutions like Zest, which helps support keeping a more consistent sleep schedule and routine through waking up feeling naturally energized — without grogginess.

The Spring Equinox brings longer daylight hours, which can shift your circadian rhythm and disrupt melatonin production. But with a few small adjustments to your evening and morning routine, you can stay in sync with the season and wake up refreshed.

[1] Mattingly, S.M., Grover, T., Martinez, G.J. et al. The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing. npj Digit. Med. 4, 76 (2021). https://doi.org/10.1038/s41746-021-00435-2

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