March marks both the arrival of spring and the switch to daylight saving time. Warmer weather is on the way, and the days are getting longer. While this brings joy to most of us—since the benefits of sunshine and light are well established— the change of season can be unsettling for some, especially when it comes to sleep. In fact, the time change combined with milder weather can affect the circadian rhythm. Sleep quality may be disrupted during the first few days, and temporary fatigue may set in. Fortunately, this usually doesn’t last long—just long enough for the body to adjust to this new rhythm and environment.
We'll help you better understand how the changing seasons can affect our sleep.
What is the circadian rhythm?
To fully understand the impact of the seasons and our daily schedules on our bodies, let’s go back to the basics: the circadian rhythm.
Like all life on Earth, we operate according to cycles that enable our bodies to function properly. The circadian rhythm is the most important one. It is, in a sense, our biological clock, which defines a 24-hour period as a day, alternating between wakefulness and sleep. Light levels help the body maintain a regular rhythm. In fact, in the evening, the body produces melatonin ( the sleep hormone) and stops producing it at dawn the following day. All organ function is aligned with the circadian rhythm, with different peaks of activity depending on the time of day. This is why it’s important to establish habits at set times (sleep, waking up, meals, etc.), taking into account your natural internal clock. This helps boost energy, vitality, and overall health.
How does the time change affect our sleep?
On March 27, we switched to daylight saving time. This means we set our clocks forward one hour. One hour isn’t much, but it can have minor consequences and require a period of adjustment. Some scientists even claim that it’s more harmful than jet lag when traveling to another country. That’s because, in the latter case, all of your routines are turned upside down.
Setting the clock back one hour makes the days seem longer because daylight lasts longer. However, this increased daylight affects melatonin secretion, which consequently occurs later. Some people may therefore feel tired and find themselves getting sleepy later in the day during the first few days after the time change. This will affect sleep quality because the alarm will still go off at the same time, even though you’ll have had less sleep. Disrupting your sleep-wake cycle isn’t something to take lightly, and to make a smooth transition as spring arrives, here are a few tips to follow.
For a smooth transition into the new season
Spring brings us its share of joy through nature in full bloom and more sunshine. To make the most of the start of the season and the new rhythm brought on by the time change, here are a few tips to follow. A few days beforehand, you can go to bed a little earlier and also set your alarm a little earlier to prepare for the new routine. Of course, you should do this gradually, in increments of 10 to 15 minutes, for example.
Once the time change has taken effect, make the most of Sunday—and, if possible, the following days—to get some natural light, especially in the morning, so your body can adjust to the new daily schedule .
In the evening, you should promote melatonin secretion; to do this, limit your screen time. It’s best to establish a relaxing routine in a dark environment to help you prepare for sleep.
If you're still feeling tired, you can take advantage of the new season to try a magnesium regimen, for example. Combined with a healthy, balanced diet, you should quickly regain your energy.
Finally, adjusting to the time change and the changing seasons isn’t always easy, but the sunny days are coming, nature is coming to life, and the prospect of enjoying long summer evenings will lift your spirits. So will the abundance of seasonal fruits and vegetables, which offer a host of health benefits.
We wish you a wonderful spring.