As the days get longer, fatigue, daytime sleepiness, lightheadedness, and difficulty falling asleep at night may appear.
Do you notice that your sleep quality seems affected when the days get longer, and temperatures rise? You're not alone. This sleepiness is mainly because our bodies need time to adjust our sleep-wake cycles to match the new season patterns, and that timing is often out of sync with Mother Nature.
Spring and Sleep
Spring does not help when it comes to sleep, as it can bring fatigue, daytime sleepiness, lightheadedness, and difficulty falling asleep. All this has an explanation: the increase in hours of sunshine directly affects the secretion of melatonin, the hormone that regulates the cycles of sleep-wake and which the body produces depending on the sunlight. The truth is that experts insist that resetting the biological clock and leaving behind the symptoms of lethargy and tiredness does not usually take more than two weeks; however, for a large percentage of the population, sleeping problems are constant, and the advancement of hours can worsen the chronicity of their pathology.
When our brain is rested, creativity and memory levels are increased and the production of melatonin and serotonin is stimulated, compensating for the stress of our day-to-day. On a physical level, proper rest strengthens our immune system, protects us from cardiovascular diseases, and helps maintain healthy and adequate weight levels. With the season change, our internal clock can affect the circadian rhythm.
What are the effects of the winter-spring transition on our sleep quality?
Undoubtedly, insomnia is one of the most frequent sleep disorders. Studies show that 25-35% of the adult population suffers from transient insomnia, and between 10 and 15% suffer from chronic insomnia. This is not a minor problem since this inability to initiate and maintain sleep, as well as the presence of early awakening or unrefreshing sleep, has important consequences, both cognitively and physically, implying a lack of attention and concentration that affects life at professional and personal levels.
How can this problem be addressed in the event that it is just something specific, such as the one that can occur in spring?
Some tips that might be helpful would be:
- Infusions of lime blossom or valerian
- Not taking long naps
- Eating a light dinner
- Keeping the same time to go to bed and wake up
- Avoiding activities related to the use of screens in bed
- Maintaining an adequate rest environment
Remember to consult with your healthcare provider in case of persistent insomnia.