Spring changes your sleep.
Not dramatically.
But biologically.
Longer daylight advances your internal clock.
Cortisol rises earlier.
Melatonin shortens.
You wake sooner.
Sleep lighter.
Feel alert at the wrong time.
This isn’t dysfunction.
It’s recalibration.
After 45, The Buffer Is Smaller
Estrogen fluctuates.
Progesterone declines.
Sleep naturally becomes lighter.
So when spring accelerates your rhythm, you notice.
That awareness is not a flaw.
It’s information.
Does Moving Bedtime 15 Minutes Help?
Yes.
Gradual shifts ease transition.
But here’s what matters more than the clock:
Light.
Morning light anchors your rhythm.
Evening light delays it.
Shift the environment before you obsess over the time.
A Spring Sleep Realignment
No overhaul.
Just anchors:
• Morning light within 20 minutes of waking
• 20-minute walk
• Stop eating by 7:30 p.m.
• Dim lights after 8:30
• Lavender + Frankincense before bed
Repeat daily.
Rhythm builds stability.
If You’re Waking at 4:30 a.m.
Don’t escalate it.
Sit upright.
Breathe slowly.
Keep the room dim.
When you stay calm, your body often follows.
The Reframe
Spring isn’t disrupting you.
It’s advancing your internal clock.
You can fight it.
Or you can lead it.
Small shifts are leadership.
Small shifts.
Repeated daily.
That’s how you stay steady in transition seasons.
Part 2 of this Spring Series drops next week — we’ll talk about emotional shifts and what’s really happening hormonally.
Until then, anchor your rhythm.
— Nancy
