Autumn Is Here! What Does That Mean for Your Sleep?

Autumn, with its golden leaves, cozy evenings, and fresh, crisp air, paints a picture that feels almost magical. As we relish the sight of trees turning shades of amber and maroon, our households transition, too. Warm sweaters come out of the closets, pumpkin recipes grace our dining tables, and there’s a certain anticipation of the festive season ahead. But amidst this enchanting ambiance, have you ever paused to wonder how this season influences our sleep?

woman lying on bed covering her face with a white blanket

Photo by Karolina Grabowska

Yes, the very way we tuck ourselves in, the hours we rest, and even how deep our sleep is. All of it can be swayed by autumn’s gentle touch. 

Let’s talk about why autumn has such a unique influence on our sleep patterns.

Why autumn affects sleep

The transition from summer’s extended daylight to autumn’s serene, shorter days has a bigger impact on our bodies than we might initially realize.

Here’s a closer look at why this season stirs our sleep:

  • Shorter days lead to longer nights. As the days shrink, our exposure to natural light decreases. This affects our internal clock, or circadian rhythm. The decrease in light signals our brains to produce melatonin, the sleep hormone, earlier in the evening. This can lead to feeling sleepy earlier than we’re used to.
  • Cooler temperatures play a role. With the mercury dipping, our homes get cooler. It’s a fact that our body sleeps best in a slightly cooler environment. As the temperature drops, our body finds it easier to regulate its own temperature, often leading to a more restful sleep. However, too much cold can also be a detriment, so it’s all about finding that comfy balance.
  • Life changes with the season. For many families, autumn marks the start of a new school year. Kids and parents alike need to adapt to early morning alarms and packed schedules. The hustle and bustle of getting kids ready, managing homework, and juggling work can affect how much shut-eye we’re getting.

While autumn comes with a charm that’s unparalleled, it’s essential we recognize and adapt to these subtle shifts. By understanding them, we can set ourselves and our families up for sleep success in this wonderful season.

The benefits of sleep in cooler weather

There’s a silver lining to every cloud, and when it comes to autumn’s impact on our sleep, there are certainly perks to be celebrated.

Let’s explore the positive side of getting some shut-eye during these cooler nights:

  • Consistent body temperature. A cooler room helps maintain a stable body temperature throughout the night. This promotes a deeper, more restful sleep. Ever notice how you toss and turn less on those cool nights compared to hot, sweaty summer evenings? That’s your body loving the autumn chill!
  • Fresh air enhances sleep quality. With the ability to crack open a window without the sweltering heat or freezing winter cold, you get a fresh circulation of air. Clean, fresh air has been linked to better sleep quality. Oxygen-rich air can be refreshing and rejuvenating for a good night’s rest.
  • Reduced allergens. Unlike spring, autumn typically has fewer airborne allergens like pollen. This means those with allergies might find it easier to breathe, resulting in uninterrupted sleep.

There’s a lot to love about autumn beyond just the aesthetic beauty. Your sleep can actually thrive in this environment, provided you make a few adjustments to harness the full potential of the season.

Challenges with autumn sleep and tips to overcome them

As much as we can find joy in the cool embrace of autumn, it does come with its own set of sleep-related challenges.

Luckily, for every challenge, there’s a solution waiting around the corner:

Choosing the right bedding and sleep environment

As temperatures fluctuate, you might feel too hot with summer bedding but too cold without it. Moreover, if you’re considering a bedroom makeover this season, it’s essential to have a comfortable mattress as the foundation.

Tip: Layer your bed with a light blanket and a warmer quilt or comforter, giving you the flexibility to adjust as needed. And if you’re shopping around, consider getting a high-quality memory foam mattress to ensure you get a snug, restful night.

Adjusting to the time change

Some regions adjust their clocks for daylight saving time in autumn. This “falling back” can throw off our internal sleep-wake cycles.

Tip: Start prepping a week in advance. Adjust your bedtime and wake-up time by 10-15 minutes daily until you match the upcoming time change. This gradual shift can be less jarring to your system.

The cozy blanket trap

On chilly mornings, the warmth of your blankets can be oh-so-inviting, making it tempting to hit snooze one time too many.

Tip: Consider placing your alarm clock or phone across the room, forcing you to physically get up to turn it off. By the time you’re out of bed, you’ll be more inclined to start your day.

Final thoughts

Fall is a season of reflection, change, and preparation. As the world around us transforms into a mosaic of vibrant colors, it’s a gentle reminder of the beauty of transitions.

By being aware of the changes and challenges and by adapting our habits, we can ensure that every family member drifts off into peaceful slumbers night after night.

So, as you sip on that warm apple cider or snuggle up with a book, know that a good night’s sleep in the heart of autumn is a delightful reality you can easily achieve.

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