The Spring Sleep Reset – Why Seasonal Light Is Ruining Your Rest and 7 Easy Ways to Fix It in March
Brighter mornings, longer evenings, and fluctuating temperatures in spring all quietly disrupt sleep – these expert adjustments will recalibrate your bedroom for the new season
March is the perfect time for a spring sleep reset, as the season brings brighter mornings, fluctuating temperatures, pollen, and longer days, all of which can disrupt your rest.
Managing earlier sunrises and improving air quality, updating your bedding weight, and resetting temperature controls are just some of the ways you can redress the delicate balance needed for truly restorative sleep.
The 7 Easy Tweaks to Make Now for the Great Spring Sleep Reset
1. Block Earlier Sunrises Without Making the Room Feel Heavy
Early sunrises can disrupt your circadian rhythm and leave you feeling groggy and unrefreshed in spring.
By far the most common thing that will disrupt your slumber in spring is those bright, beautiful mornings. While there's nothing better than opening your curtains to let this light in after a long and dark winter, earlier sunrises advance your circadian rhythm by triggering cortisol release, and you certainly don't want this waking you up before your usual alarm, or on weekends.
As Dr. Andrea Matsumura, board-certified Sleep Medicine physician, explains, 'Even if you don’t fully wake, that light exposure fragments deeper stages of sleep and can leave you feeling unrefreshed.'
Instead of redesigning your whole room to combat these longer nights and earlier sunrises, simply adjust how you control the light that reaches you.
According to Thomas Høegh Reisenhus, TEMPUR Sleep Specialist and Sleep Counsellor, the ideal sleep environment is like a cave – think cool, dark, and quiet, so it's important to ensure there's no unwanted light in your bedroom come bedtime. The easiest way to achieve this, he says, is with blackout curtains, available at Wayfair.
'Designed to block out all external light that might otherwise disrupt your precious sleep – from the early morning spring sunrise to the glare of streetlamps – installing blackout curtains in your bedroom can be an ideal way to ensure total darkness at night,' he advises.
Add these to your existing curtains rather than fully replacing them – that way, you can easily remove them once fall and winter roll back around, or use them to trap heat and keep your bedroom warm while you sleep in winter. That year-round flexibility is one of the top tips for designing a bedroom for better sleep.
Alternatively, suggests Dr. Andrea, 'Use a well-fitted sleep mask to avoid getting sunlight too early, and maintain your circadian rhythm.'
My longstanding and trusty eye mask is just like the DROWSY Silk Sleep Mask, available at Amazon, and provides total darkness with an adjustable headband for optimal comfort.
Maiko Shimazaki, founder of Revitalist15, is an expert in modern Japanese relaxation rituals and offers an alternative point of view.
'In Japan, it is actually recommended to get sunlight early in the day as the days get longer,' she says. 'Waking with the earlier sunrise helps the body sync with the natural rhythm of the season instead of artificially extending the dark hours of winter.
'Help your body acclimate to the earlier spring sunrise by waking earlier and getting sunlight in the morning. Consistency is key – fight the temptation to sleep in on weekends, as irregular wake times can disrupt circadian rhythm.'
If this is something you'd like to try, I'd recommend going analogue with your alarm clock. The classically styled IKEA DEKAD Alarm Clock is a chic and affordable option.
'Shutting out external light will do little to help if you have sleep-disrupting sources of light coming from within your bedroom, so don’t forget to check that any electrical appliances with glowing buttons, for example, are either switched off or safely covered,' adds Thomas.
You may also wish to use smart bulbs or smart plugs with scheduling, such as the GHome Smart Plug, available at Amazon, to dim your lights gradually at night and recalibrate your light exposure without altering layout or decor fundamentals.
2. Change Your Duvet Before You Notice Overheating
Switch out your warm winter bedding to lighter linens for undisturbed rest as the milder spring weather rolls in.
As soon as the seasons start shifting towards spring, you'll notice how much the nights fluctuate – from warm at bedtime to cold at dawn. As most people wait too long to change out their best bedding, this mismatch can cause micro-awakenings.
'Your core body temperature needs to drop slightly for you to fall and stay asleep,' advises Dr. Andrea. 'Using heavier winter bedding in the spring can trap heat as temperatures rise, leading to subtle overheating that disrupts REM sleep cycles.'
REM is an acronym for Rapid Eye Movement, a repeated and essential part of nightly cycles that helps your brain perform vital, deeper processing as you sleep.
Thomas recommends dropping your duvet tog by one or two points to begin with. I'd suggest the LaCrosse Premium Down Light Warmth Comforter, available at The Company Store, from our selection of the best duvets and comforters.
Our expert tester, Alex Temblador, reviewed the LaCrosse Premium Down Light Warmth Comforter at home in North Texas, and deemed it 'perfect for hot sleepers and hot climates.'
Then, when it comes to bedding, Dr. Andrea says, 'The best approach is breathable layers, so you can accommodate the fluctuation in temperatures throughout the change in season. Natural fibers like cotton, linen, or bamboo help regulate temperature and wick moisture.'
My personal preference is linen – I'm currently testing and absolutely loving the BedThreads 100% French Flax Linen Bedding collection, but you may also wish to shop from our selection of the best Amazon cooling sheets, of which the Breescape Cooling Sheet, available at Amazon, was our best on test, or the cooling percale of the brooklinen Classic Percale Core Sheet Set.
'Instead of one thick duvet, layer breathable materials such as cotton, linen, or gauze blankets that can be easily adjusted,' adds Maiko. 'Choosing natural fibers that allow airflow is key to staying comfortable as the weather shifts in spring.'
If you sleep particularly hot, it may also be worth switching to a cooling mattress, such as the Sleep Number c4 mattress, which features a ceramic gel layer to draw away heat for breathable comfort that contours to your body for added support. Alternatively, I'd recommend trialling a cooling option from our selection of the best mattress protectors. The SIJO TempTune Cooling Mattress Pad would be my pick of the bunch if you suffer from night sweats, hot flashes, or you live in a particularly warm or humid climate.
And, don't overlook, adds Thomas, the Scandinavian sleep hack, which involves couples using two twin-sized duvets, rather than one double.
'For couples with vastly opposing duvet requirements during transitional seasons, don’t overlook the option of separate duvets, which allows co-sleepers to choose the tog rating best suited to them and offers an easy solution before a ‘sleep divorce’ begins to feel like the only option for exhausted co-sleepers,' he explains.
3. Reprogram Your Heating and Ventilation
Your winter heating schedule needs to be shifted for spring.
Though spring officially starts on March 20, many homes remain on winter heating schedules that focus on negating any cold-weather heating mistakes and keeping warm while you sleep.
As soon as temperatures start to rise, though, your radiators or HVAC systems switch on at 5 am, and spike room temperature just as daylight increases, leading to a risk of early and unwanted awakening.
'Sleep is highly sensitive to room temperatures,' warns Dr. Andrea. 'Adjust timers to lower heat at night in spring. Aim for a bedroom temperature of roughly 60-67° Fahrenheit (15-19° Celsius), and introduce gentle ventilation if possible to do so without introducing outside noise.'
This cooler bedroom temperature between 60-70°F is actually the perfect thermostat setting for sleep, and is easy to maintain with a smart thermostat, such as the Sensi Smart Thermostat, available at Amazon.
Additionally, says Noel Fok, CEO and co-founder of EcoAir, this reduction in energy consumption will also help you to cut energy bills.
You may also wish to introduce a good fan to your bedroom space – our Home Tech Editor, Dan Fauzi, recommends the LEVOIT Tower Fan, available at Amazon, for this.
Dan explains, 'Having one of the best fans means quick cooling at a quiet volume. At the highest fan speeds and while oscillating, it can reach the corners of the room, and at the lowest speed, it's virtually silent while still providing a pleasant relief from the heat.'
Don't forget to make the most of the milder temperatures and enjoy a more natural wake-up call by getting fresh air circulating throughout the house, too, says Noel.
'Open windows in at least two rooms, wedging inner doors open, to allow a cross-draft to move through the home. Not only will this improve the air quality of your home, but the cool spring air will help boost alertness – ideal first thing in the morning.'
4. Reset Air Quality Before Pollen Peaks
Rising pollen and increased allergies in spring can make for uncomfortable nights.
Spring pollen and winter dust build-up combine to irritate airways at night, so it's no surprise that a spring sleep reset should include tackling any air quality mistakes.
'With the onset of spring comes every allergy sufferer’s nightmare – pollen,' says Noel. 'Tree pollen is the biggest culprit during the spring months, causing sneezing, itchy eyes, sinus issues, and irritating coughs, whilst grass and weed pollen peak in the summer months.
'And then there’s the issue of pets. A pet shedding its winter coat will contribute more fur, skin cells, and dust to the home than at other times of the year and can trigger allergy symptoms not only for those with pet allergies, but for those who are allergic to the dust mites that feed on pet dander, too.'
To mitigate these issues and their impact on your sleep, start with perfecting your spring cleaning checklist, advises Noel, using non-toxic products, such as the Method All-Purpose Cleaner, available at Amazon. This will combat common allergens, whilst vacuuming your mattress with a mattress vacuum cleaner, also available at Amazon, will ease nightly symptoms.
If you live with pets, be sure to groom them regularly and keep them out of your bedroom, and certainly off your bed.
'It’s well worth considering investing in an air purifier to capture any kind of allergy-triggering particles, like dust, lint, pet dander, and pollens,' adds Noel. 'Removing these from your indoor environment will remove or minimise the risk of symptoms and allow you to enjoy a better night’s sleep.'
According to Dan, the best air purifier is the Shark Air Purifier, available at Amazon, which they've personally been using at home for over a year. Dan adds, 'It's almost entirely stopped my asthma and allergy flares, and I won't go without it now.'
Maiko also recommends airing out your duvet or comforter. 'In Japan, it is a long-standing tradition to air out duvets and mattresses in the sun,' she says. 'Sunlight helps remove moisture, reduce bacteria and dust mites, and restore a duvet’s and mattress’s natural fluffiness. Beyond hygiene, it is also a ritual that reflects Japan’s seasonal and mindful approach to everyday living.'
You can also pull your duvet back and allow the sunshine that's pouring in through your window to work its magic for thirty minutes before you make the bed.
'If placing your duvet outside for direct sun exposure is not an option,' Maiko adds, 'a dryer cycle on low heat works well to remove trapped moisture. Follow this by vacuuming, ideally with a HEPA-filter vacuum and a mattress or upholstery attachment, to remove surface dust, allergens, and dead skin particles.'
Many of the best Dyson vacuums have HEPA filtration, including the V15 Dyson Detect Absolute, which comes with whole-machine filtration.
That being said, don't hang a wet duvet outside to dry in spring as the pollen in the air will be a problem, warns Noel, 'Damp fabric attracts pollen, so drying bedding and bedclothes outdoors where there is more of a risk of them coming into contact with seasonal pollen is a bad idea. Bed sheets and pillowcases – which are in close contact with bare skin and our faces – are best dried in a tumble dryer as the heat deactivates allergens.
'If you don’t have a dryer, hang your laundry indoors on a clothes airer with your best dehumidifier switched on close by. This is a great alternative to a dryer as it is gentler on fabrics, costs much less to run, and removes excess moisture from the air in the process.'
5. Lighten the Visual Weight of the Room
Give your bedroom a spring spruce-up.
Spring light is brighter and sharper, which can lead those cozier winter textiles to suddenly feel visually heavy.
'Spring is considered a time of new beginnings in Japan and is the perfect time to reset your bedroom,' says Maiko. 'Reducing visual stimulus lowers cognitive load, making it easier for the brain to power down and enter a restful state.'
To do so, she suggests, declutter your nightstand and use simple bedding with minimal decorative elements – crisp white linens from Bed Threads are my favorite, and always look chic and elegant in any bedroom space.
'Alternatively, decorative boxes or jewelry boxes are a beautiful way to keep small items out of sight,' adds Maiko. The Storybook Jewelry Box, available at Anthropologie, is a gorgeous pick to cleverly hide among any bedroom bookshelf ideas.
'And, finally, be sure to make your bed every morning,' adds Thomas. I do this after I've got ready for the day each morning, to give my bedding time to air out first. 'This simple habit not only helps your bedroom look neat and tidy, but it has also been linked to improved sleep.'
6. Reposition Your Evening Lighting
Bright overhead lighting in spring may keep you awake late into the night.
As Dr. Andrea explains, 'As daylight extends into the evening in spring, your brain receives mixed signals about when to produce melatonin. Bright overhead lighting late in the evening further delays that signal.'
For that reason, it's vital to get your bedroom lighting ideas perfect when adjusting your sleep sanctuary for spring, with softer, lower lighting to clearly signal that nighttime has begun.
Thomas adds, 'As the sun starts to set later, invest in some lamps with bulbs that emit light in warm hues of yellow, orange, or even red, all colours of light which have been linked to causing minimal disruption to your body’s natural circadian rhythms, which are aligned with the light-dark cycles of day and night.
'In contrast, using harsh overhead ceiling lights and any other types of bright artificial lights in the run up to bedtime can disrupt sleep by suppressing the production of melatonin, a hormone which plays a central role in regulating your body’s sleep-wake cycle.'
To light your bedroom for a better night's sleep, I recommend using a warm-toned, soothing salt lamp, available at Amazon, or Japanese-inspired lamps with paper shades, such as the IKEA RISBYN Pendant Lamp Shade, which Maiko says provide soft, ambient lighting that supports a smooth transition into darkness and rest. Position any lamps below eye level for softer diffusion, and add dimmers if possible.
7. Create a 'Lighter Evenings' Wind-Down Zone
Lighter evenings in spring make it more difficult for your body to prepare for rest.
Finally, longer spring evenings spent relaxing and socializing outdoors with friends, family, or simply alone, are one of the best parts of the season – but don't let them encourage late nights and overstimulation.
'As we transition into spring, it’s the perfect time to create healthy habits,' says Thomas. 'Exposure to blue light – which is often emitted from electronic devices such as phones – is believed to be particularly disruptive when it comes to falling asleep. For this reason, keep your room a screen-free space; any phones, televisions, and laptops should be kept to areas of the house where the primary function is not sleep.'
To help with this, try keeping a great book or journal on your bedside table, to reduce temptation to take your phone to bed and, in turn, minimize time spent texting friends, catching up on emails, or scrolling social media before bed, he advises.
While a Kindle PaperWhite, available from Amazon, has a small amount of blue light, it's significantly less than a tablet or phone, and can be adjusted to warmer hues, if you prefer to have a bank of digital books for bedtime or struggle to hold books due to neck or wrist pain.
You should also avoid any late-night stimulants, like caffeine, alcohol, and heavy meals, and you may like to use your best candle or best essential oil diffuser to scent your space.
'Scent cues are particularly effective because the olfactory system connects directly to the limbic system, which regulates emotion and stress,' adds Maiko. 'Choose a calming scent such as sandalwood or lavender and use it consistently so the brain builds an association with rest.'
I love using the NEOM Wellbeing Pod Luxe for this, paired with the NEOM Perfect Night's Sleep Essential Oil Blend, which has improved my sleep.
'With longer daylight hours, it becomes easier to blur the boundary between day and night, and sometimes your brain doesn’t catch up,' continues Maiko. 'Creating a distinct bedtime routine helps signal to your brain that it’s time to transition into rest.'
What to Shop
I’ve handpicked a selection of my favourite essentials for a spring sleep reset, from breathable, lightweight bedding and indulgent hypoallergenic pillows to stylish alarm clocks that make late-morning lie-ins feel effortlessly luxurious.
This silk eye mask is soft, luxurious, and will block the disruption of spring sunrises. It's also naturally cooling and machine washable. It's best to use a silk detergent, such as Laundress from Amazon, which will preserve its natural softness.
Want to enjoy that brighter morning wake-up, without disturbed sleep? This clever alarm clock lights up your bedroom slowly and comes with over 80 science-backed sleep sounds to help you drift off in the evening.
I know I said I use plain white bedding, but I do seriously love this spring-toned, playful pick; simply offset the design by clearing visual clutter in your bedroom. It's expensive, but super luxurious, and sure to put a spring in your step.
If you frequently find yourself overheating in warmer weather, upgrading to a cooling mattress will serve you well. This one features ceramic gel to release built-up heat, while plush layers provide enhanced pressure relief.
I'm testing and loving this down-alternative pillow, filled with a soft and sumptuous hypoallergenic material that's made to last, and perfect for spring and summer. Mine is the 'soft' support, as I love a flat pillow, but medium and firm are available.
For something a little more affordable than the Sleep Number p6, the c4 offers all those cooling benefits for less. It works to comfortably support your body in any position, with adjustable firmness options on either side, app control, and sleep tracking.
Meet the Experts
Thomas has been working with TEMPUR since 2007, and became a trained Sleep Counsellor in 2018. He's an expert in sleep hygiene, diet, exercise, how your general lifestyle may impact sleep, and how to help and guide people who experience sleep problems.
Dr. Andrea, MD MS FACP FAASM, MSCP, is a Double Board-Certified Internal Medicine and Sleep Medicine Physician, Certified Menopause Practitioner, and Speaker and Founder of the D.R.E.A.M. Sleep Method and Sleep Goddess Archetype. She’s redefining how women understand and optimize their natural rhythms for better sleep and long-term health, and is trained at The University of Texas Health Science Center at San Antonio.
Maiko is the founder of Revitalist15, a New York–based wellness brand rooted in modern Japanese relaxation rituals. Born and raised in Japan and now based in New York, she brings a cross-cultural perspective to sleep and stress management. Her work translates traditional Japanese practices into practical, science-informed rituals that support nervous system regulation and more restorative sleep.
Noel Fok is a Mechanical Engineer, CEO, and Co-Founder of EcoAir. At the forefront of the air purification industry, EcoAir manufactures and supplies a range of innovative and environmentally friendly air treatment products. Noel is the designer behind several of the brand’s top-selling products.
If you're looking to make more updates to your spring bedroom ideas, why not give your walls a life with a pastel-hued paint, or revamp your old, tired furniture with fresh patterns and colors?
Switching to the best cooling mattress will also ensure comfort all year round.
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