Fall into Sleep: Embracing Sleep Hygiene this Autumn

Oct 12, 2023 | Sleep

Like the seasons, your body has a natural rhythm, and nurturing it during quarterly transitions is often overlooked. Prioritizing your sleep quality this autumn will ensure you wake up feeling refreshed, revitalized, and that your body is repaired!

Understanding Seasonal Sleep

Sleep is more than just closing your eyes for a few hours each night; it’s the cornerstone of rejuvenation. As the leaves change and the temperatures drop, so do the patterns of our sleep. Shorter days in the fall have a pronounced impact on our body’s internal clock, or circadian rhythm. With less daylight, melatonin production can begin earlier in the evening, making us feel sleepy sooner than we might expect. As it gets cooler, our body’s core temperature decreases slightly, which can signal to the brain that it’s time for sleep.

Making sure you get enough sleep, no matter the season, is essential for processes your body needs in order to repair and restore both physically and mentally. You should aim for at least 8 hours of sleep per night to avoid feeling drained, impacting your cognitive functions, mood, and overall well-being. 

Recognizing these natural changes and understanding how to adapt can pave the way for a restful autumn sleep, ensuring you wake up refreshed and ready for the day.

How to Maximize Your Sleep This Fall

No matter what the season is, there are practical ways you can fit into any nighttime routine to make sure you are getting the rest you need to wake up feeling your best. Here are some practical shifts you can make during the transition to fall so you never miss any zzz’s: 

Sleep Hygiene Habits

Sleep hygiene is about cultivating sustainable practices that are conducive to sleeping well. This means a personal habit or ritual that you follow consistently to make sure both your mind and body are set up for rest. 

    • Consistent Timing: Your body’s internal clock thrives on consistency. Committing to a regular bedtime and wake up time ensures you’re training your body to anticipate and prepare for rest, optimizing the sleep cycle.
    • Limiting Screen Time: The blue light emitted from screens can disrupt melatonin production, the hormone responsible for sleep regulation. By distancing yourself from screens two hours before bed, you allow your body’s natural sleep signals to take precedence.
    • Avoiding Late Meals: Digesting food requires energy, which can interfere with the tranquility needed for deep sleep. Aim to finish eating large meals at least two hours before bedtime, giving your digestive system ample time to process food and ensuring you’re not kept awake by indigestion or blood sugar increases.
    • Avoid Over-Engagement: Stressful conversations or emails can be triggering and have a risk of heightening your fight, flight, freeze, or fawn responses. It’s best to make sure anything important is handled 2 hours or more before bed.

These should be in your sleep-well toolkit year-round if they aren’t already! Want a reminder? Don’t miss out on this gift to you

Fall Nutrition for Nighttime

Proper nutrition plays a bigger role in how you sleep than you might expect. With autumn blessing us with an array of produce that is not only delightful and tasty, but also beneficial for nighttime relaxation, it’s the perfect way to support your sleep. By understanding the healing properties of these foods, you can craft meals that cater to both your palate and sleep health. Add these foods to your next shopping list:

  • Turkey: More than a holiday centerpiece, turkey contains tryptophan, an amino acid that the body uses to produce the sleep-regulating hormone, serotonin.
  • Pumpkin Seeds: A snackable treasure of the season, pumpkin seeds are rich in magnesium, known for its natural relaxant properties. This essential mineral helps ease muscle tension, setting a calm physical state ideal for sleep.
  • Sweet Potatoes: This vibrant potato isn’t just about taste; it’s a source of potassium and steady release energy. Potassium works alongside magnesium to relax muscle contractions and stabilize heart rhythms, promoting a serene sleep environment internally.
  • Apples: These autumn staples contain natural sugars and fiber, helping with steady energy release during sleep. Their role in tryptophan production supports melatonin synthesis for better rest.

Incorporating these nourishing foods into your evening routine is an easy way to welcome fall, eat seasonal produce, and also supports your body’s overall health. It goes without saying, but definitely avoid sugar before bed.

Stress Reduction for Better Sleep

As autumn’s activities unfold and the holidays inch closer and closer, it’s common for stress to sneak up on us and start to affect our sleep. Tackling this stress head-on, with intention and strategy, can ensure we meet our goal of maximizing our sleep quality this fall. No matter what, aim to stay away from screens at least 2 hours before bed to soothe your mind and set the stage for rest and repair.

  • Reading: Shifting from screentime to a gentle read can regulate the stress hormone, cortisol, allowing the brain to relax. Especially during the early dark evenings of fall, establishing a reading habit can promote better sleep onset and quality.
  • Gentle Yoga: Gentle yoga offers physical benefits but also balances the mind with deep breathing and stretches to release the day’s tension.
  • Calming Music: Integrating soft, harmonious tunes into your nightly routine can actively lower cortisol levels, synergizing with the tranquility of autumn to create an optimal environment for sleep.
  • Mindful Meditation: Embracing moments of mindfulness, especially during the serenity of fall, can help reduce stress levels. Aim for brief periods of focused breathing or guided meditation to prep for a restorative night’s rest.

Implementing even one or two of these into your nightly routine can create a positive ripple effect and can easily be carried on, regardless of season or location!

Sleep Environment Enhancements

The way you have your bedroom set up can actually contribute to the quality of your sleep. Adapting to the seasonal changes can give you a sense of security that you are taking the necessary measures to enhance your sleep experience. Here’s how to adjust your sleep setting for autumn:

  • Blackout Curtains: As fall progresses, daylight becomes more precious. While evenings grow darker earlier, mornings can still surprise with unexpected brightness. Blackout curtains can help ensure consistent darkness in your room, regardless of when you choose to rest.
  • Digital Thermostat: Maintaining a cozy yet cool room temperature becomes essential as temperatures drop. Though a bit of a luxury, using a digital thermostat and electric heating gives you the most control for your sleep, and your energy bill. A range between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius) offers optimal comfort.  
  • White Noise Machines: The sound of fall wind gusts can be really disruptive to your sleep, white noise machines can help. They create a consistent ambient backdrop, masking other seasonal sounds.
  • Declutter Your Space: As the chill of autumn sets in, it’s a good time to rearrange your room. Bring out your warmer bedding and store away summer items. An organized space not only provides physical comfort but also sets a calm and peaceful tone, promoting better sleep.

Incorporating these small adjustments can work wonders for setting you up for sleep success with many being relevant all year long. Want even more tips? Check out “Seven Tips to Sleep More Soundly!”

Natural Sleep Aids for Cooler Nights

Mother nature offers an array of remedies to induce sleep and sometimes, adapting to these seasonal shifts may require a bit more than just an extra blanket. Here are some natural sleep aids tailored for the cooler nights of fall:

  • Chamomile Tea: This herbal tea is renowned for its calming properties. Sipping on chamomile before bedtime can soothe the nervous system and prepare you for a restful night.
  • Lavender Essential Oil: Just a few drops of lavender oil on your pillow or in a diffuser can create a tranquil environment. Its calming aroma promotes relaxation and eases sleep.
  • Valerian Root: Available as a tea or supplement, valerian root has been used for centuries to treat insomnia. Its natural sedative effect can be just what you need for those restless autumn nights.
  • Magnesium Supplements: Magnesium plays a role in regulating sleep. Taking a supplement can help relax muscles and promote deeper sleep.
  • Melatonin: Taking melatonin can assist in recalibrating your sleep cycle, it helps ensure a timely and restful sleep onset.

You can also check out some of my other recommended sleep products into your evening routine. By incorporating these natural aids you can better align your sleep rhythms with the shifts of autumn. Just please be sure to consult a professional first. 


Seasonal changes can wreak havoc on your body, either in big sweeping ways or subtle ways. By not letting it rob you of your precious sleep, you are taking the steps you need for both your physical and mental well-being, it’s a true act of self-care. It might feel a bit challenging at first, but you are worth it! 


Tired of not sleeping? You can create and maintain healthier sleep habits. Get our FREE Guide to GET A BETTER NIGHT’S SLEEP.




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