Wake Up More Easily on Spring Mornings With the Free 'Dutch Method' Sleep Experts Recommend

You might have never heard of the 'Dutch Method,' but if you've ever visited the Netherlands during spring, you may have noticed, despite the light and bright early mornings, a distinct lack of closed blinds and curtains.

While we're hardwired to hide away from natural light when we rest, the Dutch Method, instead, welcomes it, using it to slowly wake the body each morning. The results are simple, yet effective: A regulated circadian rhythm, deeper rest, and more daytime energy when you wake.

Here, sleep experts explain why it's the spring secret to sleeping better – and how to try it for yourself.

What Is the Dutch Method for Springtime Sleep?

Blinds2go partnered with Maryanne Taylor, Sleep Consultant at The Sleep Works to explain. Maryanne explains that natural light is one of the most powerful ways to regulate your body clock, which influences sleep timing, mood, and daytime energy.

She says, 'If your blinds and curtains are open in the morning as you wake, this can have a positive impact on sleep as morning light exposure strengthens the circadian rhythm and signals to the brain that it’s time to be alert. Sunlight strengthens the body clock and helps us feel alert.'

This has a cascading impact later in the day, too, as it helps to build strong sleep pressure by the evening. This is crucial for falling, and staying, asleep.

Rachel Wood, PhD, Researcher in Design Psychology, adds, 'Adopting the Dutch habit could offer several benefits. Open curtains not only let in more light but also help people feel less alone and more connected to their neighbourhoods. Where loneliness is a growing concern, small changes like this could make a difference.'

What Happened When I Tried It

As a Sleep Editor, I've seen how this method can work firsthand, as it's an essential part of my spring sleep reset.

During the spring weeks, when I have to be up at 7 am for work days in the office, I leave my curtains wide open overnight to fill my space with natural light and wake me without the jolt of my alarm in the morning.

When the weather permits, I leave the window a little open, too, to allow fresh air to circulate while I sleep, and naturally regulate the temperature of my sleep space overnight. In tandem, this has deepened my sleep, allowed for easier rising in the morning, and helped me have more energy overall.

As Livvi DiCicco, certified sleep science coach at Sleepopolis, explains, 'Multiple studies have shown that getting some sun before 10 am can help improve your overall sleep quality. But it makes sense in theory: If you’re ready for the day as soon as you’re up, you’re more likely to expend energy earlier on, helping you feel sleepy by the end of the day.

'Sunlight can also increase serotonin production, which should further elevate your mood in the morning.'

So, while this isn't a direct sleep hack that will help you drift off to sleep more easily, it will help your body calibrate to the spring sunshine and changing daylight hours, so that by the time you're ready for sleep, it will be a smooth transition into slumber.

Sleep consultant Maryanne adds, 'When the clocks go forward, our alarm goes off at what feels like an hour earlier to the body. At the same time, evenings become lighter, which can delay the release of melatonin. This combination can temporarily disrupt sleep timing and leave people feeling out of sync.

'Start dimming lighting inside around 60 minutes before bed so your brain gets the clear message that the day is ending and allows for melatonin levels to start building.'

How to Try the 'Dutch Method'

It couldn't be simpler to enjoy the benefits of the Dutch Sleep Method in your own home. All you have to do is leave your bedroom window treatments open when you head to bed, allowing natural light to fill your space when morning comes and as the sun rises.

Maryanne adds, 'In the morning, I’d suggest opening your curtains and blinds as soon as possible. Even step outside briefly if you can. Morning light resets the body clock, creating a shift in our rhythm that reduces melatonin production, and naturally rises cortisol (also known as ‘get up and go’ hormone).'

But if you find this is waking you up a little too early, you don't need to write off the Dutch Method completely. Instead, you can simply open your curtains as soon as you wake up.

'Most folks opt for blackout curtains to avoid waking up too early – light during the nighttime can indeed affect your melatonin production – but this can have negative effects if you don’t open them before starting your day,' adds Livi. 'Once you wake up, it’s important to get some sun within 30 minutes. Aside from a boost of necessary Vitamin D, this lets your body and your biological clock know that the day has started.'

And, if sleeping with your curtains, shutters, or blinds open isn't an option, or you regularly need to be up before the sun, you can always use a sunrise alarm to emulate the same benefits.

The Lumie Bodyclock Rise 100, available at Amazon, is a popular pick, and a smart home gadget that works to improve sleep, but I'd say there's nothing better, or as affordable – the Dutch Method is completely free – than the real thing.

The method isn't just suitable for spring and summer, either. Harnessing morning light, though it does appear later, is a simple way to make a house less depressing in fall and winter, and an easy way to swerve any cold-weather sleeping mistakes that leave you feeling lethargic and low on energy.

What to Shop

While you don't need to buy anything to try the Dutch Method at home, I have a few recommendations to aid deeper, more restorative rest in spring.

As a Sleep Editor, I always swap my bedding accessories seasonally, which means switching to lighter linens and airy sheets as your body temperature needs to dip a little to trigger slumber. Those, and a spritz of calming pillow spray, are my non-negotiables as the weather warms up.

All prices were correct at the time of publication.

Meet the Experts

Livvi DiCicco

Livvi is a Certified Sleep Coach at Sleepopolis. She's mainly a back and side sleeper, and her insights have been featured in Bustle, Livingetc, and Authority Magazine.

Do you know the exact tog you need for spring? Getting it right means you won't find yourself awaking overheated.

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