Tips to help you sleep soundly every night of the year—no matter the season.

“Do but consider what an excellent thing sleep is… that golden chain that ties health and our bodies together.”

~ Thomas Dekker, Elizabethan dramatist and writer 

As Dekker alludes, sleep and health go hand in hand, affecting both our minds and bodies. To keep ourselves healthy, we need to be aware of how seasonal changes affect our sleep. 

Our bodies follow the same rhythm as nature. We have a circadian rhythm, just like all animals and plants. This 24-hour cycle helps our bodies and minds use our environment to our advantage. Our circadian rhythm signals that it’s time to sleep when it’s dark, our core body temperature drops, and our bodies start producing more melatonin. Likewise, our circadian rhythm tells us when to wake up with the morning sun. 

Changes in natural light have a drastic impact on our seasonal sleep patterns. In today’s blog, we’ll look closer at why this happens and explore ways to mitigate disruptions to our sleep year-round. 

When do the seasons change? 

The answer to this question depends on whether we want to know the date for the astronomical or meteorological start of the seasons. When we talk about the seasons, we typically use the astronomical start. These dates vary slightly from year to year, and the sun’s position in relation to the Earth impacts the exact days. Most calendars print the start astronomical start dates for the seasons.

Meteorologists and others in the scientific community are more likely to use the meteorological start dates. The 12-month calendar and annual temperature cycle determine these days, which are consistent every year.

The length of the seasons ranges from about 89 to about 94 days. The first days of the seasons in 2025 are:

Astronomical Start (on or near)

• Spring: March 20
• Summer: June 20
• Fall: September 22
• Winter: December 21

Meteorological Start

• Spring: March 1
• Summer: June 1
• Fall: September 1
• Winter: December 1

The Looooong Winter

Although winter usually feels like the longest season, in the Northern Hemisphere it’s actually the shortest. We get the least sunlight at the start of the winter solstice, the shortest day of the year. Following the winter solstice, days start to get longer and the amount of daylight increases.

The winter is cold, dark, and dry—and even depressing for some. Here are some ways to get a good night’s sleep during the winter and waking up feeling refreshed and ready to combat the winter blues:  

• Take Control of the Temp: Set the thermostat in your bedroom (or entire house) to between 65 and 67 degrees Fahrenheit. As your core body temperature drops,  you’ll sleep more soundly tucked under the covers.
• Watch Your Diet: Avoid foods that can give you heartburn, nausea, or other uneasy feelings so you don’t wake up in the middle of the night. Limit your caffeine and alcohol intake, and don’t eat a heavy dinner too late in the evening. Try a sleep aid if changes to your diet don’t work.
• Raise the Humidity: A humidifier in your bedroom helps keep your nasal passages from getting too dry. Drink plenty of water, take warm (not hot) showers, and apply lotion as soon as you dry off.
• Regulate Your Melatonin: Get daylight when you can. Sit by a window for your morning coffee or take a short walk outdoors during the day.

Spring has Sprung

Day and night are each roughly 12 hours long on the first day of spring. We may not celebrate the vernal equinox or notice that the sun rises precisely due east and sets exactly due west, but we’re sure to pay attention to the shift in daylight saving time.

In parts of the U.S. that observe daylight saving time, we get an extra hour of daylight in the evenings even though the days are shorter. This time shift at the start of the spring season brings changes that can be easier to overcome if we plan ahead:

• Stay Consistent: Adjust the time that you go to bed so you still get 7 to 8 hours of sleep each night.
• Timing is Everything: Prepare for the change in season by going to bed 15 minutes earlier for the week or so before the time change.
• Eat (and Drink) Right: Finish meals and snacks 2 to 3 hours before bedtime to starve off nighttime digestion issues. A good diet can also help you overcome possible fatigue. Avoid alcohol and caffeine late in the evening. 
• In with the New: Spring is a good time to freshen up your bedroom—starting with your bed. A mattress that is older than seven years old should be replaced, especially if you think it might be keeping you up at night. Remember to replace your pillows for sufficient neck and spine support. Consider updating your window coverings if you don’t already have room-darkening shades.

The Dog(gone) Days of Summer

Ahhh, summer. It is one of the most beloved seasons for some of us and most dreaded for others. The first day of summer, the summer solstice, marks the longest day of the year. The length of daylight starts to decrease until the winter solstice. Outdoor activities are abundant during the summer, but the high temperatures and increased sunlight can harm our sleep. 

Consider changing the evening bedtime routine to combat the summer’s heat:

• Lower Your Body Temp: We sleep better when our internal body temperature is lower. Drink cool water throughout the day. Take a cool shower before getting into bed. Set the bedroom thermostat at 65 degrees Fahrenheit and use a fan to circulate the air. Lastly, invest in cooling products for your bedroom such as pillows, sheets—or a new mattress. 
• Block the Sun: Use blackout curtains on bedroom windows to prevent daylight from getting in before you wake up, naturally, or from an alarm. Keep them drawn during the day to prevent the room from heating up from the sun’s unwavering glare.
• Change How You Sleep: Summer is a good time to try sleeping on your back if you haven’t already. Spread your arms and legs apart to help release body heat. Avoid sleeping curled up in a ball if you can. Pajamas trap heat, so look for lightweight, breathable options—or go without.
• Sleep Alone: This might be the most difficult change to make during the summer. Sleeping with a partner or pet increases your room’s temperature because more bodies are putting off heat. It’s also not uncommon for couples to bicker about the temperature of the thermostat. Don’t worry if you think you’re in the minority if you want to sleep apart from your partner. Almost half of adults say they get a better night’s sleep alone (45%) than with someone else (45%), according to a Better Sleep Council survey.

Fall is in the Air

The start of fall ushers in the beginning of shorter days, and daytime and nighttime hours are equal a few days after the autumnal equinox. It also means the return of daylight savings time. While many of us look forward to an extra hour of sleep in the morning, the fall time change has potentially negative effects on our circadian rhythm (again) such as  fatigue, lowered productivity, and difficulty concentrating.

40% of adults surveyed by the Better Sleep Council reported taking a week or longer to adjust to daylight savings time in the fall. Thankfully we don’t have to forgo trips to the pumpkin patch or cool evenings around a firepit. Consider the following tips to transform sleep in the fall:

• Start (or adjust) a Bedtime Routine: Our sleep needs don’t change during the fall. Establish a sleep routine that allows you to get 7 to 8 hours of sleep each night and provides your body with a consistent time to rest. 
• Welcome the Sun: Morning sunlight helps boost our mood, gives us more energy, and positively affects our alertness. Open the curtains when you wake up and take a walk around your neighborhood. Early morning risers can turn on lights to illuminate the space.
• Adjust Temp and Bedding: Remember, the ideal bedroom temperature is 65 to 67 degrees. Adjust the thermostat accordingly. For fall sleep, your head should be cooler than your head. Add a blanket at the foot of your bed to keep your lower limbs a little warmer than the rest of your body.
• Log Off Devices: Put screens with blue lights away at least one hour before bedtime. Blue light suppresses our body’s natural ability to produce melatonin and makes it more difficult to fall asleep. Turn off notifications and the ringer on your phone.

Recognize Signs of Sleep Disturbances

It’s essential to monitor our minds and bodies that can trigger  sleep disturbances, especially at the start of each season. We need to get quality, uninterrupted, refreshing sleep so we feel rejuvenated each morning. 

Watch for the following tell-tale signs of poor sleep quality or sleep disturbances and make the necessary adjustments. Be sure to reach out to your doctor if you notice any of these signs:

• Increased stress or anxiety
• Pain or discomfort
• New potential sleep disorders
• Uncomfortable sleep due to mattress or bedding
• Consuming stimulants such as caffeine or nicotine close to bedtime
• Relying on alcohol consumption to sleep
• Hormonal changes, particularly in women
• Dark circles and bags under the eyes
• Acne or facial redness
• Droopy eyelids or corners of the mouth
• Red or swollen eyes
• Wrinkles or fine lines around the eyes

Sleep Like a Baby Every Season!

A good night’s sleep is essential to keep our bodies and minds at peak performance—and we can listen to our bodies and prepare to make gradual adjustments at the turn of each season. Bookmark this blog and check back as needed to refresh your memory so you can enjoy healthy year-round quality sleep.

Not sleeping soundly? It might be time to replace your mattress. Take the Better Bed Quizzz to find the perfect mattress for your personal needs and tips for testing mattresses at the store!