If you’ve noticed your energy levels taking an autumnal nosedive lately, you’re not the only one. In fact, if you’re ready for a nap by 4pm, your body might simply be responding to the changing seasons. There’s a reason some animals start preparing for hibernation when autumn arrives… shorter days, darker evenings and cooler temperatures can nudge us towards slowing down too.
After months of long, light summer evenings that encourage us to stay out, socialise and exercise, autumn welcomes a very different rhythm. As the nights draw in and temperatures drop, our bodies naturally start craving more rest. So, if your sofa suddenly feels a lot more inviting than the gym at 6pm, there may be more to it than just a lack of motivation.
Autumn is essentially nature’s gentle reminder that it’s okay to slow down, switch off and give sleep a little more attention. In celebration of the annual hibernation, we’ve rounded up some nifty tips and tricks on how to make the most of your autumn sleep routine.
1. shift your sleep, slowly
As the daylight hours start to decrease, try to go to bed and wake up at the same time each day. Gradually bringing your bedtime 15-30 minutes earlier will help your body adjust to those earlier sunsets and make sure you’re making the most of the morning sunrise.
2. make your bedroom cosy
As the temperature outside starts to drop, it can be all too tempting to crank the heating up but stop there. Did you know that our bodies relax better in cooler temps? 16-18 degrees to be exact, so too much heating can actually do more damage to your sleep. Using breathable bedding is also super important, why not treat yourself to some new eve sleep goodies?
3. chase the morning light
Natural sunlight helps us regulate our internal body clocks and let us know when it’s time to wake up and go to sleep. Getting out and about in the morning and exposing yourself to daylight (even if it’s cloudy outside) will help get you ready for the day without feeling groggy.
4. stick to the routine
The darker nights are a perfect excuse to get your evening routine nailed down. Relaxing activities such as reading (you can get our winter reads here), light stretching (take a peek at our bedtime stretches here) or taking a nice warm bath are all ideal ways to help your body wind down after a long day and aid good sleep.
5. move your body
With the amount of day light dwindling, it can be easy to sink into the habit of not doing much movement during the day however the shorter days are when exercise matters the most. Regular exercise can help regulate your sleep patterns and help you move through the autumn/winter months without feeling too heavy.
6. eat for better sleep
The cooler months also bring the temptation to eat more comfort food and stodgy meals. Although a nice hot stew may feel like the best way warm yourself up and end your day, these kinds of meals can sometimes disrupt sleep especially when eaten too close to your bedtime. Try and make sure you eat before 7pm if possible.
7. don’t nap the day away
The drizzly, dull days make the perfect excuse for a midday nap but make sure you keep it short (20-30 minutes maximum). Long naps can often leave you tossing and turning when trying to get to sleep in the evening.
autumn sleep schedules: final thoughts
So, if you’ve been feeling a little sleepier than usual this autumn, don’t fight it. Your body may just be responding to the changing seasons and asking for a little more rest.
By keeping your usual nightly and wake up routines consistent, getting plenty of natural light and creating a cosy environment that’s made for sleep, you can embrace the slower pace of autumn while still waking up feeling refreshed. After all, there’s nothing wrong with leaning into the season and giving yourself permission to slow down, switch off and enjoy a little more shut-eye.
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