The Worm Moon is coming and experts say it could disrupt your sleep

There is something undeniably magical about a full moon rising. The glow feels brighter, the night air sharper, and for many of us, sleep suddenly feels just a little more elusive than usual.

This March, skywatchers will be treated to the arrival of the Worm Moon on March 3rd, traditionally marking the transition into spring in the Northern Hemisphere and accompanied this year by a rare total lunar eclipse. While the celestial event promises a spectacular sight, sleep experts warn that the beauty of a full moon may come with an unexpected downside: a restless night.

Research suggests lunar cycles can influence how well we sleep, with some studies indicating that sleep duration may decrease by as much as 30 percent during a full moon phase. Scientists have also observed that people often take longer to fall asleep, experience reduced deep sleep, and wake more frequently when the moon is at its brightest.

In other words, if you find yourself staring at the ceiling in the early hours without explanation, the moon overhead may be playing a subtle role.

Why the Worm Moon can affect your sleep

The Worm Moon has long been associated with seasonal change, historically signaling warmer weather and longer daylight hours. As winter fades and evenings grow lighter, our internal body clocks naturally begin adjusting to shifting light patterns, often leading to later bedtimes and altered waking routines.

According to sleep specialists, this seasonal transition alone can influence circadian rhythms, but the brightness of a full moon introduces an additional factor.

A full moon reflects significantly more sunlight toward Earth than any other lunar phase, increasing nighttime light exposure even indoors. This matters because light directly impacts melatonin production, the hormone responsible for signaling to the brain that it is time to sleep.

When melatonin levels drop, falling asleep can take longer and restorative deep sleep may become harder to maintain.

Many people also report feeling unusually alert or emotionally heightened during a full moon. Experts believe this may be partly biological and partly psychological, as cultural associations with lunar cycles can heighten awareness of sleep disturbances, creating a feedback effect that makes wakefulness feel more pronounced.

Combined with seasonal clock changes that occur around early spring, the Worm Moon can subtly shift sleep patterns even in those who usually rest well.

How to protect your sleep during the Worm Moon

With the lunar event approaching, sleep expert and CEO of Happy Beds Rex Isap shares practical strategies designed to minimize disruption and support deeper rest during brighter full moon nights.

Create a darker sleep environment

Even minimal ambient light can interfere with melatonin production. Isap explains that optimizing darkness is one of the simplest yet most effective adjustments.

“Even small amounts of light can make it harder to fall into deep sleep,” he tells HELLO! “Using blackout curtains or minimizing light entering the bedroom can help the body transition into sleep more easily.”

Closing blinds fully, reducing hallway lighting, and limiting glowing electronics can all help recreate the darkness the brain associates with nighttime rest.

Step away from screens before bed

Modern technology already challenges healthy sleep habits, and during a full moon, the impact may feel amplified.

“Technology emits blue light that tricks the brain into thinking it is still daytime,” Isap explains. “This suppresses melatonin production, and when combined with increased lunar brightness, sleep disruption can become more noticeable.”

Experts recommend establishing a technology cutoff at least one hour before bedtime, replacing late-night scrolling with calming rituals such as reading or gentle stretching to signal to the body that sleep is approaching.

Keep your sleep schedule consistent

As evenings grow lighter, it can feel tempting to stay awake longer, yet fluctuating sleep and wake times can confuse the body’s internal clock.

Maintaining consistent bedtimes and morning wake-ups helps stabilize circadian rhythms and promotes deeper, more restorative sleep, particularly during seasonal transitions.

Regularity, experts say, remains one of the most powerful tools for improving sleep quality year-round.

Resist the urge to check the clock

Anyone who has woken at 3 a.m. knows how quickly anxiety can follow once the clock comes into view. Calculating lost sleep often increases stress hormones, making it even harder to drift off again.

“If you wake during the night, try not to check the time,” advises Isap. “If you’ve been awake for more than 15 to 20 minutes, engage in a calming activity such as reading until sleepiness returns.”

Removing visible clocks from bedside tables can help prevent this cycle of nighttime worry.

Invest in a sleep-supportive environment

Comfort also plays a crucial role in how easily the body relaxes into sleep. Supportive mattresses and breathable bedding can help regulate temperature and reduce nighttime movement, both of which encourage deeper rest.

Isap recommends choosing sleep surfaces designed to promote comfort and airflow, including breathable cushion tops, gel-infused layers, or memory foam that contours gently to the body.

A calm, cool and supportive bedroom environment allows the body to make the most of sleep even during naturally disruptive lunar phases.

A gentle reminder beneath the moonlight

While the science surrounding lunar sleep disruption continues to evolve, experts agree on one reassuring point: occasional restless nights during a full moon are entirely normal.

Rather than fighting wakefulness, understanding how environmental light, seasonal change, and psychological expectation interact can help remove unnecessary anxiety around sleep fluctuations.

So when the Worm Moon rises this March, illuminating the night sky in spectacular fashion, it may be worth closing the curtains, switching off devices a little earlier, and embracing a slower evening routine.

After all, while the moon may influence our sleep, a few thoughtful adjustments can ensure its glow remains something to admire rather than blame for tomorrow morning’s fatigue.