Do Seasonal Changes Affect Our Sleep? We Asked a Sleep Expert How to Optimize Our Zzzs for Spring

The Health Behind Sleep Hygiene

If you’re on social media or in a pike position in different pilates studios in Los Angeles, you’ll hear tight-foreheaded, poreless faces telling you that sleep is actually number one on their beauty routines. While trite, there is truth to the claim that sleep is one of the most powerful tools and biomarkers for our long-term health and aging outcomes.

Dr. Angela shared that sleep “affects nearly every system in the body. It influences heart health, metabolic health, immune function, mood, and cognitive performance. As research grows, we are seeing that poor sleep is not just a symptom of health issues, but is often a driver of them. That is why sleep is now viewed as a key pillar of long-term health alongside nutrition and movement.”

But how do we make sure we’re getting enough sleep?

Quantity or Quality: The Sleep Conundrum

I find the sleep conversation to be—at times—challenging. 

As a self-proclaimed, self-experienced night owl, getting around six-to-seven hours of sleep per night, I’m in a constant state of panic about whether or not I’m getting enough REM. I cannot figure out the math on finishing eating early enough to get to bed before 10pm while also engaging in a full wind-down routine that may or may not include answering all bold emails. Do I have more energy than my peers? Or am I just rapidly locking into cell death, turning into a sunken Babadook? As my mom says, “I am who I am!”

Dr. Angela wants everyone to put the over-fixation on sleep quantity to bed.

“When it comes to sleep, quality matters more than quantity. You can improve sleep quality by creating consistency in your sleep environment and routines.” Some tips to help support deeper, more restorative sleep include:

• Keeping a regular wake time
• Limiting caffeine later in the day
• Dimming lights in the evening
• Maintaining a cool, comfortable sleep space 

She reassured me that sleep needs vary, and there is no one-size-fits-all number, with the average adult typically needing between seven-to-nine hours of sleep nightly. Dr. Angela emphasized that it is important to figure out what your individual number is. “What matters most is how you feel—waking up rested and restored and being able to stay alert and function well throughout the day.”

Seasonal Shifts and Our Sleep Patterns

Although I’ve always viewed seasonal transitions in a more ethereal light, Dr. Angela explained how specific shifts in actual light affect our circadian rhythms and energy levels.

“Longer daylight hours in the spring can shift sleep timing later by keeping you more alert in the evenings. Conversely, in the winter when there is less natural light, circadian rhythms can become delayed or misaligned. When these rhythms are disrupted, some people notice mood changes and sleep disturbances, along with effects on energy levels, metabolism, immune function, and overall cardiovascular health.”

I asked how long it takes for people to adjust to these slight shifts, and Dr. Angela advised that most people adjust within one-to-two weeks, but it just depends on how much their routine changes. Regardless of any shifts in appetite, energy, or sleep timing, she suggests staying consistent with light exposure and sleep timing to help the body adapt more quickly. 

How to Optimize Your Spring Zzzs

When it comes to taking everything we’ve just talked about and putting it into an action plan, Dr. Angela wants us to focus on the outside (literally) as much as the inside (also literally). 

On light exposure: “As daylight hours extend, be more intentional about how you manage light exposure. Lower lights in the evening while at home and dim them closer to bedtime so your brain can start producing melatonin. At the same time, mornings may still feel darker, especially right after the time change, so try to get natural light exposure soon after waking to help anchor your body clock.”

On exercise: “Regular movement during the day, balanced meals, and limiting caffeine later in the afternoon can also make the transition into spring feel smoother for your sleep.”

On recommended nutrients: “Nutrients like magnesium, potassium, and tryptophan containing foods can support relaxation and sleep regulation. Leafy greens, nuts, seeds, dairy, and whole grains provide nutrients that help support muscle relaxation and healthy sleep cycles when part of a balanced diet.”

On topical products: “Topical products can support relaxation as part of a bedtime routine, though they are not a replacement for healthy sleep habits. Including them in a calming nightly routine can act as a cue for sleep, helping your brain associate those steps with winding down. Look for products with soothing textures or scents that encourage relaxation and help create a consistent pre-sleep ritual.”

Winding Down the TQE Way

After sleeping on Dr. Angela’s incredible breadth of knowledge, I found myself thinking of my favorite, most recommended products for supporting better, faster, deeper sleep as a part of a complete wind-down routine. Spoiler: You’ll be shocked by all the different delivery systems for magnesium, the royal mineral for calming the F down.

For Your Evening Support

Some of our favorite wellness brands are creating thoughtful, potent, and highly synergistic blends to target sleep and produce a more adaptable system, so you can feel at ease even when you’re awake—no Rx or melatonin necessary.