April, sweet sleep: myth or reality? Why sleep changes in spring

With the arrival of spring, many things change: the days get longer, the desire to be outdoors increases and social life intensifies. This time of year is often associated with increased energy and good mood, but it can also have a less noticeable effect on the quality and quantity of our sleep. Understanding what happens and how to adapt is crucial to prevent these changes from becoming a problem.
It is precisely during this transitional phase that it becomes crucial to pay attention to the quality of rest and maintain some good habits, as Professor Luigi Ferini Strambi, head of the Sleep Medicine Centre of the IRCCS San Raffaele Hospital in Milan and Professor of Neurology at the Faculty of Psychology of the University Vita-Salute San Raffaele.
Why our sleep can change in spring
"The first factor that impacts on our sleep in spring is the increase in the number of hours of light, which directly affects the sleep-wake rhythm. The greater exposure to evening light, in fact, tends to delay falling asleep,' explains Prof. Ferini Strambi. 'At the same time, habits change: we go out more often, stay out late, and change our daily schedules. But also internally something is moving: more light and more activity promote a good mood and increase activation levels, making it more difficult to relax in the evening. In some cases, factors such as seasonal allergies can also contribute to more fragmented and less restorative sleep".
The most common mistakes that worsen sleep this season
The main problem is that, precisely in this phase of change, "we tend to neglect the rules of sleep hygiene".
"One of the most frequent mistakes is to exercise in the evening: sport is healthy, but if practised in the evening hours it can keep the body active and hinder falling asleep. Even postponing dinner, as well as all evening activities, has a direct effect on the biological rhythm, but not only that.
A busier social life also leads to lying down later, ignoring signs of drowsiness.
To this are added behaviours such as smoking more or consuming alcohol: 'Nicotine is a stimulant, while alcohol, while facilitating falling asleep, worsens the quality of sleep by causing night awakenings'.
Daily habits really help to sleep better?
"The most effective strategies are simple, but they require commitment and constancy," recommends the specialist. "
The first is maintaining regular hours: going to bed and waking up at the same time always helps stabilise the sleep-wake rhythm. Regularity, in fact, is often more important than the duration of sleep itself.
Another fundamental aspect is sleepiness, avoiding putting off going to sleep too long. Finally, it is important to protect the time dedicated to rest: even in spring, it should not be sacrificed for other activities'.
How much does the evening routine affect our sleep
The evening routine remains a key element, but it must be managed with balance. It is not necessary to rigidly maintain winter schedules, but it is important to avoid excessive variations.
"A good routine involves a progressive reduction of stimuli and a gradual approach to sleep: it is useful to avoid overly engaging activities in the two hours before sleep and to maintain a certain consistency in schedules," he says. "It is also essential to associate bed exclusively with sleep: working on the computer or using a smartphone in bed weakens this connection. Ideally, electronic devices should be switched off at least one hour before bedtime'.
When sleep disturbances become a signal not to be underestimated
The main alarm bell is functioning during the day: if you experience persistent tiredness, difficulty concentrating or a drop in performance, it is likely that your sleep is inadequate.
Then, in the presence of disorders such as sleep apnoea, the reduction in sleep hours typical of springtime can further aggravate the situation. Sleeping little or badly, over time, has important effects on several aspects of health, including the functioning of the cardiovascular system, the immune system, and memory.
'That said,' Ferini Strambi concludes, 'spring is a positive and stimulating season, but it also requires an adjustment from a sleep perspective. Finding a balance between social life and rest is essential: living more during the day without significantly sacrificing sleep is the key to maintaining well-being and energy in the long term'.