10 Tips for great sleep this autumn

In autumn, our sleep patterns tend to change due to several factors, such as shorter daylight hours and cooler temperatures. As the days grow shorter, our bodies naturally receive less exposure to sunlight, affecting our circadian rhythms and increasing the production of the sleep-inducing hormone melatonin. This, in turn, makes us feel sleepier and encourages earlier bedtimes. 

Read on for ten tips to make you more likely to get a great night's sleep this autumn. 

Maintaining a consistent sleep schedule is crucial for a good night's sleep in autumn when daylight hours are shorter and the body's internal clock can be disrupted.

Going to bed and waking up at the same time each day helps regulate your circadian rhythm, allowing your body to anticipate when it's time to sleep and when it's time to wake, promoting deeper and more restful sleep. 

As the seasons change and autumn brings cooler temperatures, it's important to adjust your bedding accordingly. Transitioning to a warmer, season-appropriate duvet and bedding can help you stay comfortable and maintain an ideal sleep temperature, ensuring you aren't too hot or to cold during the night. 

Regular physical activity is beneficial for sleep year-round, but it's particularly important in autumn when daylight hours are limited. Exercise can help alleviate stress, improve mood, and regulate sleep patterns. Just be sure to finish your workout a few hours before bedtime to allow your body to wind down properly. 

A calm and serene sleep environment is key to a good night's sleep, especially as the autumn season may come with increased stress.

Keep your bedroom dark, quiet, and well-ventilated. Use soothing colours and avoid clutter to promote a sense of relaxation and tranquility. 

Short naps (20-30 minutes) can be rejuvenating, but avoid long naps, especially in the afternoon, as they can disrupt your nightly sleep. Napping wisely can help you maintain energy levels and stay alert during autumn's shorter, darker days. 

Reducing exposure to screens in the evening is important year-round, but it's especially relevant in autumn when longer nights encourage more indoor activities.

The blue light emitted by screens can interfere with your circadian rhythm, making it harder to fall asleep. Try to limit screen use before bedtime to ensure better sleep quality. 

A mattress topper designed for autumn and winter can provide extra insulation and warmth, making your bed more inviting during the cooler months. It adds a layer of comfort, helping you stay cosy and relaxed, which is essential for a restful night's sleep. 

Autumn brings a shift in seasonal foods, and what you eat can impact your sleep. Avoid heavy, spicy, or overly rich meals close to bedtime, as they can cause discomfort and disrupt your sleep. Opt for lighter, sleep-friendly options to promote a restful night. 

As the autumn season can be associated with increased stress and busy schedules, incorporating relaxation techniques like meditation can help calm the mind and prepare it for sleep. Meditating before bed can reduce anxiety and promote better sleep quality. 

In the autumn, when the change in daylight and weather can affect sleep, consider natural sleep aids like herbal teas (chamomile or valerian), aromatherapy, or relaxation exercises. These can be gentle ways to help your body unwind and prepare for a good night's sleep without resorting to pharmaceutical sleep aids.