{"id":6063,"date":"2025-05-11T10:50:13","date_gmt":"2025-05-11T10:50:13","guid":{"rendered":"https:\/\/www.quinessence.com\/blog\/?p=6063"},"modified":"2025-04-29T11:15:17","modified_gmt":"2025-04-29T11:15:17","slug":"sleep-better-in-spring","status":"publish","type":"post","link":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring","title":{"rendered":"Sleep Better In Spring"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6064 alignleft\" src=\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg\" alt=\"Sleep Better In Spring\" width=\"300\" height=\"200\" \/>Sleeping better in the spring can be challenging due to changes in daylight hours, temperature, and allergens in the air. It can be harder to fall asleep due to increased light exposure and disrupted melatonin production.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/\">Aromatherapy<\/a> can be a helpful natural aid to promote relaxation and better sleep. Sleep better in spring with our useful guide.<\/p>\n<h3 class=\"\" data-start=\"197\" data-end=\"236\"><strong data-start=\"204\" data-end=\"236\"><img decoding=\"async\" src=\"https:\/\/statics.teams.cdn.office.net\/evergreen-assets\/personal-expressions\/v2\/assets\/emoticons\/2600_sunwithrays\/default\/20_f.png?v=v9\" alt=\"Sun with rays\" \/> Adjust to Longer Daylight<\/strong><\/h3>\n<ul data-start=\"237\" data-end=\"463\">\n<li class=\"\" data-start=\"237\" data-end=\"348\">\n<p class=\"\" data-start=\"239\" data-end=\"348\"><strong data-start=\"239\" data-end=\"261\">Dim lights earlier<\/strong>: As days get longer, reduce indoor lighting in the evening to cue your body for sleep.<\/p>\n<\/li>\n<li class=\"\" data-start=\"349\" data-end=\"463\">\n<p class=\"\" data-start=\"351\" data-end=\"463\"><strong data-start=\"351\" data-end=\"376\">Use blackout curtains<\/strong>: These block out early sunrise or late sunsets that can disrupt your sleep-wake cycle.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"351\" data-end=\"463\"><strong data-start=\"472\" data-end=\"505\"><img decoding=\"async\" src=\"https:\/\/statics.teams.cdn.office.net\/evergreen-assets\/personal-expressions\/v2\/assets\/emoticons\/1f321_thermometer\/default\/20_f.png?v=v10\" alt=\"Thermometer\" \/> Manage Temperature Changes<\/strong><\/h3>\n<ul data-start=\"506\" data-end=\"693\">\n<li class=\"\" data-start=\"506\" data-end=\"588\">\n<p class=\"\" data-start=\"508\" data-end=\"588\"><strong data-start=\"508\" data-end=\"531\">Keep your room cool<\/strong>: Ideal sleeping temperature is around 60\u201367\u00b0F (15\u201319\u00b0C).<\/p>\n<\/li>\n<li class=\"\" data-start=\"589\" data-end=\"693\">\n<p class=\"\" data-start=\"591\" data-end=\"693\"><strong data-start=\"591\" data-end=\"617\">Use breathable bedding<\/strong>: Switch to lighter sheets or moisture-wicking fabrics to avoid overheating.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"695\" data-end=\"726\"><strong data-start=\"702\" data-end=\"726\">Control Allergies<\/strong><\/h3>\n<ul data-start=\"727\" data-end=\"906\">\n<li class=\"\" data-start=\"727\" data-end=\"778\">\n<p class=\"\" data-start=\"729\" data-end=\"778\"><strong data-start=\"729\" data-end=\"761\">Keep windows closed at night<\/strong> to block pollen.<\/p>\n<\/li>\n<li class=\"\" data-start=\"779\" data-end=\"844\">\n<p class=\"\" data-start=\"781\" data-end=\"844\"><strong data-start=\"781\" data-end=\"802\">Shower before bed<\/strong> to remove pollen from your skin and hair.<\/p>\n<\/li>\n<li class=\"\" data-start=\"845\" data-end=\"906\">\n<p class=\"\" data-start=\"847\" data-end=\"906\"><strong data-start=\"847\" data-end=\"870\">Use an air purifier<\/strong> to reduce allergens in the bedroom.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"908\" data-end=\"951\">\u23f0 <strong data-start=\"914\" data-end=\"951\">Maintain a Consistent Schedule<\/strong><\/h3>\n<ul data-start=\"952\" data-end=\"1083\">\n<li class=\"\" data-start=\"952\" data-end=\"1083\">\n<p class=\"\" data-start=\"954\" data-end=\"1083\"><strong data-start=\"954\" data-end=\"1002\">Wake up and go to bed at the same time daily<\/strong>, even on weekends. Spring&#8217;s bright mornings can throw off your circadian rhythm.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"1085\" data-end=\"1124\"><strong data-start=\"1092\" data-end=\"1124\">Limit Evening Stimulation<\/strong><\/h3>\n<ul data-start=\"1125\" data-end=\"1279\">\n<li class=\"\" data-start=\"1125\" data-end=\"1209\">\n<p class=\"\" data-start=\"1127\" data-end=\"1209\"><strong data-start=\"1127\" data-end=\"1163\">Avoid screens an hour before bed<\/strong> \u2013 the blue light can delay melatonin release.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1210\" data-end=\"1279\">\n<p class=\"\" data-start=\"1212\" data-end=\"1279\"><strong data-start=\"1212\" data-end=\"1238\">Try calming activities<\/strong> like reading, stretching, or meditation.<\/p>\n<\/li>\n<\/ul>\n<h3 class=\"\" data-start=\"1281\" data-end=\"1320\"><strong data-start=\"1288\" data-end=\"1320\">Watch Your Evening Habits<\/strong><\/h3>\n<ul data-start=\"1321\" data-end=\"1452\">\n<li class=\"\" data-start=\"1321\" data-end=\"1362\">\n<p class=\"\" data-start=\"1323\" data-end=\"1362\"><strong data-start=\"1323\" data-end=\"1361\">Avoid caffeine after mid-afternoon<\/strong>.<\/p>\n<\/li>\n<li class=\"\" data-start=\"1363\" data-end=\"1452\">\n<p class=\"\" data-start=\"1365\" data-end=\"1452\"><strong data-start=\"1365\" data-end=\"1388\">Cut back on alcohol<\/strong> \u2013 it may help you fall asleep but disrupts sleep quality later.<\/p>\n<\/li>\n<\/ul>\n<h3><\/h3>\n<h3>Best Essential Oils for Sleep During Lighter Nights<\/h3>\n<p><a href=\"https:\/\/www.quinessence.com\/essential-oils\/oils\/h-l\/lavender-essential-oil-french\">Lavender:<\/a> Calms the nervous system and promotes deep sleep. Proven to improve sleep quality in clinical studies.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/search?q=chamomile\">Chamomile (Roman or German):<\/a> Gentle and soothing, it eases anxiety and quiets the mind. Roman chamomile has a soft, apple-like scent.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/essential-oils\/oils\/c-d\/cedar-atlas-essential-oil\">Cedarwood:<\/a> Earthy and grounding, helps slow overactive thoughts. Stimulates the brain\u2019s pineal gland to release melatonin.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/essential-oils\/oils\/s-z\/vetiver-essential-oil\">Vetiver:<\/a> Deep, musky scent that\u2019s incredibly calming. Ideal for stress-related insomnia.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/essential-oils\/oils\/a-b\/bergamot-essential-oil\">Bergamot:<\/a> A citrus oil that paradoxically helps with relaxation.<\/p>\n<p><a href=\"https:\/\/www.quinessence.com\/essential-oils\/oils\/c-d\/clary-sage-essential-oil\">Clary Sage:<\/a> Balances hormones and relieves tension. Known to produce a mild sedative effect.<\/p>\n<p>&nbsp;<\/p>\n<p>Now you will definitely sleep better in spring with our handy tips!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleeping better in the spring can be challenging due to changes in daylight hours, temperature, and allergens in the air. It can be harder to fall asleep due to increased light exposure and disrupted melatonin production. Aromatherapy can be a helpful natural aid to promote relaxation and better sleep. Sleep better in spring with our [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":6064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[513],"tags":[845,514,946,836,959,743,787,849,958],"class_list":["post-6063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-aromatherapy","tag-essential-oils","tag-holisticliving","tag-sleep","tag-sleep-tips","tag-spring","tag-wellbeing","tag-wellness","tag-wellnessjourney","Healthy Living"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep Better In Spring<\/title>\n<meta name=\"description\" content=\"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night&#039;s sleep\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep Better In Spring\" \/>\n<meta property=\"og:description\" content=\"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night&#039;s sleep\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring\" \/>\n<meta property=\"og:site_name\" content=\"Quinessence Aromatherapy\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Quinessence.Aromatherapy\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-11T10:50:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-29T11:15:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Quinessence\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Quinessence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring\",\"url\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring\",\"name\":\"Sleep Better In Spring\",\"isPartOf\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg\",\"datePublished\":\"2025-05-11T10:50:13+00:00\",\"dateModified\":\"2025-04-29T11:15:17+00:00\",\"author\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/a8d5f8ac8b1e8c87ccc933686dca9bac\"},\"description\":\"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night's sleep\",\"breadcrumb\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage\",\"url\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg\",\"contentUrl\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg\",\"width\":300,\"height\":200,\"caption\":\"Sleep Better In Spring\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.quinessence.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Healthy Living\",\"item\":\"https:\/\/www.quinessence.com\/blog\/category\/healthy-living\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Sleep Better In Spring\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#website\",\"url\":\"https:\/\/www.quinessence.com\/blog\/\",\"name\":\"Quinessence Aromatherapy\",\"description\":\"Learn more about essential oils, natural beauty and more from aromatherapy experts Quinessence\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.quinessence.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/a8d5f8ac8b1e8c87ccc933686dca9bac\",\"name\":\"Quinessence\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/dd5af9885323c8cd337d4cbd12123a13?s=96&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/dd5af9885323c8cd337d4cbd12123a13?s=96&r=g\",\"caption\":\"Quinessence\"},\"sameAs\":[\"http:\/\/www.quinessence.com\"],\"url\":\"https:\/\/www.quinessence.com\/blog\/author\/vicki\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sleep Better In Spring","description":"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night's sleep","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring","og_locale":"en_US","og_type":"article","og_title":"Sleep Better In Spring","og_description":"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night's sleep","og_url":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring","og_site_name":"Quinessence Aromatherapy","article_publisher":"https:\/\/www.facebook.com\/Quinessence.Aromatherapy","article_published_time":"2025-05-11T10:50:13+00:00","article_modified_time":"2025-04-29T11:15:17+00:00","og_image":[{"width":300,"height":200,"url":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg","type":"image\/jpeg"}],"author":"Quinessence","twitter_misc":{"Written by":"Quinessence","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring","url":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring","name":"Sleep Better In Spring","isPartOf":{"@id":"https:\/\/www.quinessence.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage"},"image":{"@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage"},"thumbnailUrl":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg","datePublished":"2025-05-11T10:50:13+00:00","dateModified":"2025-04-29T11:15:17+00:00","author":{"@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/a8d5f8ac8b1e8c87ccc933686dca9bac"},"description":"Sleep Better In Spring - discover how certain practices and aromatherapy tips can give you a better night's sleep","breadcrumb":{"@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#primaryimage","url":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg","contentUrl":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2025\/04\/sleep-tips-blog.jpg","width":300,"height":200,"caption":"Sleep Better In Spring"},{"@type":"BreadcrumbList","@id":"https:\/\/www.quinessence.com\/blog\/sleep-better-in-spring#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.quinessence.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Healthy Living","item":"https:\/\/www.quinessence.com\/blog\/category\/healthy-living"},{"@type":"ListItem","position":3,"name":"Sleep Better In Spring"}]},{"@type":"WebSite","@id":"https:\/\/www.quinessence.com\/blog\/#website","url":"https:\/\/www.quinessence.com\/blog\/","name":"Quinessence Aromatherapy","description":"Learn more about essential oils, natural beauty and more from aromatherapy experts Quinessence","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.quinessence.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/a8d5f8ac8b1e8c87ccc933686dca9bac","name":"Quinessence","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/dd5af9885323c8cd337d4cbd12123a13?s=96&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/dd5af9885323c8cd337d4cbd12123a13?s=96&r=g","caption":"Quinessence"},"sameAs":["http:\/\/www.quinessence.com"],"url":"https:\/\/www.quinessence.com\/blog\/author\/vicki"}]}},"_links":{"self":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts\/6063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/comments?post=6063"}],"version-history":[{"count":0,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts\/6063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/media\/6064"}],"wp:attachment":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/media?parent=6063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/categories?post=6063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/tags?post=6063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}