Most people associate the longer days of spring with positive effects, such as an increase in physical and mental energy as well as higher levels of motivation.
However, for some, the increased sunlight can lead to changes in the body's rhythm and alter sleep patterns.
In Finland, this daylight change happens quickly — the sun sets before 6pm on 1 March and shortly after 8pm on 31 March.
Various studies have shown that around 10 to 20 percent of the population in Finland suffers from spring lethargy, or springtime fatigue.
With increased energy in the evening due to the sun setting later, and bodies still synced to winter schedules, many people develop symptoms of insomnia during early spring.
For most people, falling asleep is easiest between 9pm and 1am, but the change in daylight can lead to some people missing that window entirely and staying awake much later.
"Once it gets that late, it's not easy to catch up on sleep. The body's internal clock prevents you from falling asleep at another time and tries to keep your body in rhythm," said research professor Timo Partonen from the Finnish Institute for Health and Welfare (THL).
Tips for dealing with spring fatigue
- Keep your bedroom dark
Try to keep the light out of your bedroom with curtains or blackout curtains. You can also use a sleep mask to cover your eyes while sleeping.
- Don't stay in the sun too late
Get inside early in the evening so you're not too alert when going to bed.
- Stick to a schedule
Adults need between 6 and 9 hours of sleep, but some manage with less. Ideally, try to stick to a consistent schedule for going to bed. A similar schedule for eating also helps. Be mindful of alcohol and caffeine consumption if you are having trouble sleeping.
- Try active relaxation
You should start to feel relaxed about an hour before you fall asleep. If there is no other way to wind down, sleep can be lured in by active relaxation techniques.
"Active relaxation can take the form of breathing exercises, progressive muscle relaxation, listening to music or reading a book. Something relaxing," Partonen said.
- Exercise
The body's internal clock usually adjusts every day by a few minutes. Doing aerobic exercises between 7am and 8am or between 1pm and 5pm helps the internal clock adjust quicker to springtime daylight.
"Exercise is one way to reduce fatigue and improve sleep quality," Partonen said, adding that spring fatigue begins to subside as daylight continues to increase heading into summer.
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