Spring has sprung — it’s pretty, it’s sunny, and it’s (pause for a sneeze) only natural if you’re finding it a little disruptive to your regular sleep schedule.
Between daylight savings, pollen flying like confetti, and the nightly doona vs. fan battle, it’s not uncommon to be feeling wired rather than well-rested this season.
But don’t worry, we asked sleep expert, Dr. Moira Junge of the Sleep Health Foundation, for her science-backed tips to help you outsmart spring’s sneaky sleep stealers — so you can rest and reset this season.
Key Takeaways
- Longer days and losing that hour for daylight savings can feel like a mini jet lag — but you can beat it.
- Light exposure is everything: block it when you sleep, soak it up when you wake.
- Allergies and heat can derail your rest — ensure your sleep setup supports you to combat both.
- Keep consistency in mind: similar bedtime + similar wake time = better days. But remember, there’s room for flexibility too — don’t be hard on yourself if you have a late night here and there.
Spring into well-slept with Dr. Moira Junge’s expert tips, and embrace the season of new beginnings with new energy.
Jump to a section:
- Why Spring Can Be Tricky for Sleep
- How to Spring-Proof Your Sleep
- Spring Clean Your Bedtime Routine
- About Dr. Moira Junge
Why Spring Can Be Tricky for Sleep
This stunning season may look good on the outside — blue skies, warm days, brighter moods — but behind the scenes, it’s got a few cheeky habits that can mess with your sleep.
The Daylight Savings Dilemma
It’s “just one hour,” they said. Easy, right? Not quite. Daylight savings can take its toll on our sleep cycles, losing that precious hour of rest can feel like a serious dose of jet lag. For some, it takes days (or weeks) for the body clock to fully catch up.
“The spring shift (losing an hour when pushing the clocks forward) is harder than the autumn one, where we gain the hour back. It’s not just about feeling groggy and tired; it can increase accident risk, reduce cognitive performance, and even impact mood.”
— Dr. Moira Junge
The Light-at-Night Problem
Longer daylight hours are lovely — until you’re lying in bed, wide awake while the sun refuses to clock off. Light suppresses melatonin (your body’s sleepy signal), and this extra light tricks your brain into thinking it’s party time when you’re really trying to power down.
The Allergy Invasion
Ah, spring — where flowers (and sinuses) boom. Sneezing, congestion, itchy skin and eyes, and dryness from nighttime mouth-breathing can all make quality sleep a challenge. And here’s the twist: histamine — the chemical that flares during allergies — can actually make you feel more alert, not sleepy. In some cases, even the medications to treat your allergies can cause insomnia.
The Temperature Tango
Warm days, cool nights — a meteorological mood swing if ever there was one. Since your body needs to cool down to fall asleep, fluctuating temps can send your sleep signals into confusion.
How to Spring-Proof Your Sleep
The good news? With a few clever tweaks, you can turn spring into your season of seriously good sleep.
Small Shifts for Daylight Savings
Now that daylight savings has kicked in, it’s all about chasing the morning light and soaking it in. Natural light helps reset your body clock faster than any espresso shot.
Next spring? Take charge and plan to adjust your sleep routine before the clocks change — 15 minutes earlier each night for a few days can soften the shock.
Control the Light at Night
Dr Junge’s top tip? Control your light exposure. Blackout curtains are your best friend when mornings get too bright, and dimming lights an hour before bed tells your body it’s time to chill. Consider it mood lighting for your melatonin.
“Australians often overlook light exposure as a sleep disruptor, focusing more on other factors, but I want to stress that light (and being in control of when you’re in light and when you’re in dim light) is a very important aspect of sleep health and sleep regulation.”
— Dr. Moira Junge
Keep Your Cool (Literally)
A good guide for sleep temperature is to keep your room around 17–19°C, but only if that works for you. The best way to find your perfect sleep-zone? Layer breathable sheets in natural materials like bamboo and cotton, and adjust to lighter quilts and PJs as the weather shifts. If you’re a hot sleeper (whatever the season), choose mattresses, pillows and bedding designed specifically to regulate temps and keep you cool through the night.
Allergy-Proof Your Sleep Space
Give your bedroom a spring clean (literally). Wash sheets weekly, vacuum those corners, and consider hypoallergenic mattresses, bedding and mattress protectors to keep dust and pollen at bay. And if you’re on antihistamines, know your type — some will help you rest, others will have you counting ceiling tiles. Speak to your doctor for any specific allergy help.
Spring Clean Your Bedtime Routine
This season can feel like a fresh start — so why not give your bedtime routine the same energy and revamp your rest with the extra simple tips?
- Trade late-night scrolling for a good book or calming playlist — swapping that extra screen glow for soft lighting to help you unwind and signal sleep.
- Keep your sleep schedule blooming — longer days can tempt later nights, but your body still craves consistency. Stick to your usual sleep and wake times as often as you can (even on weekends) to keep your internal clock in sync.
- Chase the morning light — get out into that morning sunshine as soon as you can to help regulate melatonin and energy levels.
- Move your body — morning walks, light stretches, or a jog in the sunshine can work wonders. Movement not only boosts your mood but also helps stabilise your sleep-wake cycle — a double win for brighter mornings and deeper sleep
And if your sleep still goes rogue now and then, don’t stress. “Sleep isn’t perfect every night,” says Dr. Junge. “The key is to support your system over time — it’s resilient.”
Remember, one rough night won’t undo you. Be kind to yourself, keep coming back to the basics — light, temperature, routine — and your body will take care of the rest.
About Dr. Moira Junge
Doctor of Health Psychology, BA, Honours; D.Psych (Health). Health Psychologist, Adjunct Clinical Associate Professor; CEO, Sleep Health Foundation Australia.
Dr Moira Junge is a health psychologist with over 25 years of experience and a deep passion for helping people sleep better. As CEO of the Sleep Health Foundation, she champions accessible, science-backed advice and healthy sleep habits across Australia — one well-rested night at a time.