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The Benefits of Autumn for Sleep 

sleeping in autumn

As the seasons change, so too does our body’s natural rhythm, with each season offering distinct advantages and challenges when it comes to sleep.

For many, autumn represents a period of transition – not only in terms of weather and lifestyle but also in the quality and patterns of sleep. As the leaves change colour and the air becomes crisper, autumn offers several unique benefits for improving sleep quality, making it one of the most favourable times of the year for rest. From cooler temperatures to a more consistent circadian rhythm, here’s how autumn can positively impact sleep. 

1. Cooler Temperatures Aid in Better Sleep 

One of the most significant advantages of autumn for sleep is the drop in temperature. Research consistently shows that cooler environments are more conducive to sleep, with experts recommending bedroom temperatures between 15.5°C and 19.4°C for optimal sleep conditions. The body’s core temperature naturally decreases during the sleep cycle, and cooler surroundings help facilitate this process, signalling to the body that it’s time to rest. 

In summer, high temperatures can cause discomfort, restlessness, and frequent wake-ups during the night. Autumn, however, offers a natural respite from the summer heat, allowing people to feel more comfortable under the covers without feeling overheated. In fact, studies show that cooler temperatures not only help individuals fall asleep faster but also improve the quality of deep sleep, which is crucial for physical and mental restoration. 

2. Reduced Daylight Enhances the Circadian Rhythm 

Our bodies operate on an internal clock known as the circadian rhythm, which is largely influenced by natural light. During the summer months, longer daylight hours can delay the production of melatonin, the hormone responsible for inducing sleep. In contrast, autumn’s shorter days and longer nights prompt the body to start producing melatonin earlier in the evening, making it easier to fall asleep at a reasonable hour. 

This adjustment in light exposure can be particularly beneficial for individuals who struggle with sleep during the summer months due to late sunsets or prolonged exposure to bright light. As the evenings grow darker earlier, the body’s natural sleep-wake cycle becomes more aligned with the setting sun, making it easier to establish a consistent bedtime routine. Consistency in bedtime and wake time is key to maintaining a healthy circadian rhythm, and autumn provides a more stable environment for this routine to flourish. 

3. The Comfort of Cosy Sleep Environments 

As autumn progresses, people often make changes to their sleep environment to accommodate the cooler weather. Thicker duvets, plush blankets, and the occasional warm beverage before bed become more common. These elements not only add to physical comfort but can also help create a sleep environment that feels safe and soothing, which is essential for relaxation and unwinding after a long day. 

Moreover, with the cooling air outside, many people find it refreshing to crack open a window, letting in a light breeze while they sleep. Fresh air, combined with a warm and comfortable bed, can create the perfect environment for drifting off into a deep slumber. This contrast between the crispness of the outdoor air and the warmth of a well-prepared bed taps into the body’s natural desire for temperature regulation, further enhancing sleep quality. 

4. Autumn Scents and Sounds Promote Relaxation 

Autumn brings with it a variety of sensory experiences that can aid in relaxation and improve sleep. The smell of autumn leaves, earthy aromas, and even the use of calming essential oils such as lavender, cedarwood, or chamomile can help signal to the brain that it’s time to unwind. Studies show that certain scents have a calming effect on the nervous system, reducing stress and anxiety levels, which are common culprits of sleep disturbances. 

Additionally, the gentle sounds of rain, wind, or rustling leaves can serve as natural white noise, drowning out more disruptive sounds and providing a calming auditory backdrop for sleep. Many sleep experts recommend using sound machines or apps that replicate these natural sounds to help individuals fall asleep faster and stay asleep longer. 

5. More Opportunities for Outdoor Exercise 

The cooler, more moderate temperatures of autumn often encourage people to spend more time outdoors. Whether it’s hiking, cycling, or even taking a walk in the park to enjoy the changing scenery, outdoor activities increase physical activity levels, which are directly linked to improved sleep quality. Exercise helps reduce stress, increases the time spent in deep sleep, and helps regulate the body’s internal clock. 

Moreover, getting outside during daylight hours can help reinforce the body’s circadian rhythm by increasing exposure to natural light during the day, which in turn makes it easier to fall asleep when the sun sets. Regular physical activity, coupled with exposure to the natural environment, can also help combat seasonal mood disorders such as Seasonal Affective Disorder (SAD), which often manifest during the darker months and negatively impact sleep. 

6. The Psychological Impact of Seasonal Change 

Autumn is often associated with a sense of renewal, comfort, and preparation for the winter months. Psychologically, the transition into autumn can have a calming effect as people tend to slow down after the hustle and bustle of summer. Many individuals embrace the season’s slower pace and shorter days as an opportunity to prioritise self-care, which can include better sleep habits. 

The season’s natural tendency towards cosiness, relaxation, and reflection can encourage earlier bedtimes, reduced screen time, and more time spent reading, meditating, or engaging in other calming pre-sleep activities. Such routines are essential for “sleep hygiene” – a term sleep experts use to describe behaviours that promote good sleep quality. Autumn, with its quiet charm, provides the perfect backdrop for such routines to flourish. 

Conclusion 

In summary, autumn is a season that brings with it numerous advantages for sleep. From cooler temperatures and shorter days to the creation of cosy, comfortable sleep environments, this season provides an ideal setting for improved sleep quality. Additionally, the sensory experiences of autumn, combined with more opportunities for outdoor exercise, contribute to a more relaxed state of mind, reducing stress and fostering better sleep hygiene. As a sleep expert might suggest, autumn is an ideal time to reassess and enhance sleep routines, taking full advantage of the season’s natural support for rest and recovery. 

Dr Seeta Shah, GP and sleep adviser for Panda London

Sleep expert urges people to avoid coffee after 3pm

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