Are you finding sleep off in your home with the change in seasons? You aren’t alone! In this post, we will discuss why this happens and some things you can do to help.

Why is our sleep affected by the change in seasons?

In the fall and spring, many of us experience trouble with our sleep thanks to the daylight saving time changes. There are many more reasons though that the change in season can affect our sleep. 

The changes in daylight across the seasons play a big part in why our sleep is impacted.

There is generally less daylight in the winter and more in the summer. If you’ve read about sleep science, then you are familiar with the fact that light has a key role in regulating our circadian rhythms and sleep patterns. 

Our bodies produce melatonin, a hormone that makes us feel sleepy, when it is dark. So when we are exposed to sunlight later in the day, our bodies won’t produce melatonin until later as well. This can make it harder to fall asleep.

Research has found that generally people will sleep for longer amounts of time during the winter when it is darker as compared to the spring and summer when there is more daylight. Many people will also find they have a later bedtime in the spring and summer as well as an earlier wakeup time.

Most of the research I found on this topic looked at the sleep habits of adults, but we will often see changes in our children’s sleep as the seasons change as well as their sleep is also affected by light.

What to do to help with light during the change in seasons

To help limit the effects of the changing daylight on our sleep, you can use black out shades. You want to make sure they are completely blocking any outside light, and sometimes you may find it necessary to use materials like pieces of cardboard, tinfoil, or even black trash bags to cover up any areas where light is sneaking in.

Also, dimming the lights in the home before bed can be helpful. I usually suggest dimming the lights about 1-2 hour before bed when possible. If it’s really sunny out, you may want to close the blinds or close the curtains around this time as well.

Having a consistent bedtime routine can also be helpful, as the routine will help your child know that it is time for sleep.

There are other reasons the change in seasons can affect our sleep.

Changing temperatures can affect our sleep. 

The suggested best temperature for sleeping is between 68-72 degrees fahrenheit. As the temperatures rise, this can make it harder to get comfortable for sleep. Having a fan can be helpful or, if possible, an air conditioner when it gets really hot. When it is cold, dressing in layers and using a warmer sleep sack can be helpful.

In the winter when it is colder, the air will often be dry. Many of us can experience itchy, dry skin and this is also a time when eczema can flare up. Using a humidifier can be helpful along with some good moisturizing lotion. If your child has severe dry skin or is dealing with eczema, you may also want to check with their pediatrician as sometimes a prescription lotion will be needed. 

Allergies

Blooming flowers and trees are beautiful in the spring, but they also bring pollen which leads to allergies for many. According to the CDC, up to 60 million people in the US experience seasonal allergies. Our little ones can experience seasonal allergies, too. Seattle Children’s Hospital says that children can start developing seasonal allergies as young as two.

Children’s Hospital of Philadelphia shares some helpful tips to limit reactions to seasonal allergies including washing hands after playing outside, bathing in the evening, and avoiding line drying clothes outside.

Different Sounds

Have you noticed the sounds outside can vary with the change in seasons? Different weather across the seasons brings different sounds, which can affect our sleep. During snow storms, there will be times where you can hear the snow plows driving around at all hours. Spring and summer storms can bring loud wind, rain, and thunder, all of which can cause wakeups or make it hard to fall asleep in the first place.

When the weather is nicer, you may also find it noisier at night as people are staying up later and spending more time outside. Summer celebrations with music and fireworks can also disturb sleep.

Using a sound machine can help block out these noises and limit outside sounds from having an impact on sleep. 

Have you noticed changes in your family’s sleep with the change in seasons?

If you would like some support with getting your family’s sleep back on track, you can set up a free discovery call to discuss options. Also, be sure to down our  free download “Top 6 Tips for Better Sleep” which includes helpful tips for all seasons!