As the days get shorter and the nights grow cooler, the transition into fall brings its own unique challenges for our sleep patterns. The crisp autumn air, falling leaves, and earlier sunsets can set the perfect stage for cozy evenings and restful nights. However, with seasonal changes come shifts in our routines, habits, and sometimes, our ability to sleep well.
In the whirlwind of seasonal excitement—whether it’s enjoying pumpkin spice treats, gearing up for the holidays, or simply basking in the beauty of changing leaves—our sleep can often take a backseat. Yet, fall is the ideal time to reset our sleep routines and focus on getting the quality rest our bodies and minds need. As someone who has struggled with sleep in the past, I’ve come to embrace personal habits that have made a world of difference, especially during this transition into autumn.
Embrace a Sleep-Friendly Fall Routine
As temperatures drop and we begin to spend more time indoors, our routines naturally shift. While this may seem like a small change, it has a big impact on how well we sleep. Establishing a consistent bedtime routine is essential for quality sleep, and fall offers the perfect opportunity to fine-tune this routine.
I’ve found that taking time to wind down each night has made a significant difference in my sleep quality. Whether it’s enjoying a cup of herbal tea, dimming the lights an hour before bed, or reading a good book, having a peaceful pre-sleep routine helps signal to my body that it’s time to relax. During the fall, I like to add seasonal touches to my routine. For example, I’ll light a pumpkin-scented candle or use cozy blankets to get into the autumn spirit while preparing for sleep.
Tips to Try:
• Create a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
• Incorporate a 30-minute wind-down routine before bed. This could include calming activities like journaling, reading, or practicing mindfulness.
• Add fall elements to your routine. Think cinnamon-scented candles, cozy socks, or a warm, comforting drink like chamomile tea.
Set the Perfect Sleep Environment for Fall
Fall’s cool nights create the perfect backdrop for restful sleep, but it’s essential to set up a sleep environment that truly supports relaxation. As someone who has struggled with tossing and turning, I’ve learned that the atmosphere in my bedroom can make or break my sleep. And honestly, there’s something special about creating a cozy sleep haven when the temperatures drop outside.
The key is to keep your bedroom cool but not too cold—somewhere between 60 and 67 degrees Fahrenheit is considered the ideal temperature for sleep.
Another tip I’ve found helpful is layering my bedding. Fall weather can be unpredictable—some nights are cooler, while others are surprisingly warm. Having multiple layers on your bed allows you to easily adjust and stay comfortable. Plus, who doesn’t love snuggling up in a soft, fluffy blanket?
Tips to Try:
• Keep your bedroom cool (but not freezing) by setting your thermostat to a sleep-friendly temperature.
• Layer your bedding with a mix of light and heavier blankets so you can adjust to the night’s temperature.
• Use seasonal touches like fall-inspired pillows or blankets to make your bed feel extra inviting.
Mind Your Exposure to Light
One of the biggest changes during fall is the shorter days and longer nights. As much as I love the coziness of fall evenings, I’ve noticed that the early sunsets can make me feel sleepy much earlier than usual. Our bodies are naturally wired to follow the sun’s schedule, so as the days get shorter, we may start to feel more tired in the evenings.
However, this shift can throw off our internal clocks, especially if we’re exposed to too much artificial light at night. One of the best habits I’ve developed is reducing my exposure to blue light—especially from screens—in the evening. For me, this means limiting phone use, switching to warmer light bulbs, and turning off overhead lights once the sun sets.
Tips to Try:
• Limit screen time in the hour before bed. If you need to use your phone or computer, try using blue light filters or night mode settings.
• Opt for warm, dim lighting in the evening to help signal to your body that it’s time to wind down.
• Take advantage of natural sunlight during the day. If possible, spend time outdoors in the morning or early afternoon to help regulate your body’s internal clock.
Fall Foods for Better Sleep
Fall is the season of comfort foods, and while it’s tempting to indulge in all the delicious seasonal treats (hello, pumpkin pie!), what we eat can directly impact our sleep. I’ve noticed that making small adjustments to my diet during the fall months has helped me sleep more soundly.
Certain foods can promote better sleep, while others can disrupt it. For example, I’ve learned to avoid heavy, rich meals late in the evening, as they can leave me feeling uncomfortable and restless. Instead, I focus on incorporating sleep-friendly foods into my diet. Fall is the perfect time to enjoy foods like apples, nuts, and turkey, which are rich in nutrients like tryptophan, magnesium, and melatonin—natural compounds that promote relaxation and sleep.
Tips to Try:
• Avoid eating large, heavy meals late at night. Instead, opt for lighter options that won’t leave you feeling overly full.
• Incorporate sleep-friendly foods into your evening meals and snacks, such as warm milk, turkey, almonds, and cherries (a natural source of melatonin).
• Enjoy seasonal favorites in moderation. While treats like pumpkin pie and spiced lattes are part of fall’s charm, try not to overindulge right before bed.
Embrace Evening Movement
I’m a firm believer in the power of gentle movement to help improve sleep, especially during the cooler months. While it might be tempting to cozy up on the couch all evening (and trust me, I do love those cozy nights), I’ve found that incorporating a bit of light physical activity before bed can actually help me sleep more soundly.
For me, evening yoga has been a game changer. It’s a gentle way to stretch out the tension from the day, relax my mind, and prepare my body for rest. I particularly enjoy yoga routines designed for relaxation, which include deep breathing exercises and slow, calming stretches. Plus, it feels extra soothing during fall, when the air is crisp, and my muscles need a little extra care.
Tips to Try:
• Incorporate gentle evening movement, such as yoga, stretching, or a calming walk outdoors.
• Focus on exercises that promote relaxation, not intense cardio or anything that raises your heart rate too close to bedtime.
• Explore mindfulness-based practices like yoga or meditation, which can help quiet your mind and prepare you for rest.
Fall Self-Care to Support Sleep
Fall is the perfect time to indulge in some self-care, and I’ve found that prioritizing self-care practices can greatly improve my sleep quality. As the days get shorter and the air turns crisp, it’s essential to take time to relax and reset both physically and mentally.
I love creating a fall-inspired self-care routine that includes activities like taking a warm bath with essential oils, using a cozy weighted blanket, or enjoying an evening cup of herbal tea. These simple self-care habits not only help me wind down but also set the stage for a more restful night of sleep.
Tips to Try:
• Make time for evening self-care practices, like taking a warm bath with lavender or eucalyptus essential oils.
• Try using a weighted blanket, which can promote relaxation and help ease anxiety or restlessness.
• Sip on a calming herbal tea like chamomile, passionflower, or valerian root in the evening to promote relaxation and sleepiness.
Practice Mindfulness for a Restful Mind
If you’re anything like me, fall can be a time of excitement and anticipation—with holidays on the horizon, family gatherings, and a busy to-do list—but it can also bring a bit of stress and anxiety. I’ve learned that the more I allow my mind to race with thoughts of what I need to get done, the harder it is for me to unwind at night.
That’s where mindfulness has come in for me. Practicing mindfulness in the evening has become an essential part of my fall routine. Whether through meditation, breathing exercises, or journaling, taking a few moments each night to quiet my mind helps me transition into a more relaxed state.
One of my favorite practices is a simple gratitude journal. Before bed, I take a few minutes to write down things I’m grateful for—whether it’s the beauty of the changing leaves, a cozy night in, or time spent with loved ones. This practice helps me shift my focus away from any stress or worries and instead allows me to reflect on the positive, setting the stage for a peaceful night’s sleep.
Tips to Try:
• Set aside 10-15 minutes each evening to practice mindfulness, whether through meditation, deep breathing, or journaling.
• Consider starting a gratitude journal, where you write down things you’re grateful for at the end of each day.
• Practice deep breathing exercises, which can help calm your mind and ease tension before bed.
Transition into Fall with Grace
The shift from summer to fall can bring about changes in our mood, energy levels, and sleep patterns, but with a little intention, we can embrace this season as an opportunity to reset and focus on our well-being