It’s autumn, and you know what that means: crisp, fall walks, cozy sweaters…and a disrupted sleep schedule.
Yes, as the sunsets get earlier and earlier, my sleep and wake-up schedule seems to always take a hit in the fall. Gone are the days when bright and early sunrises could wake me up before my alarm, and no longer do I have any use for my cooling sleep tech.
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How does fall affect your sleep?
Due to seasonal changes and the end of daylight saving time, 60% of Americans experience disrupted sleep in the autumn time.
What is the circadian rhythm?
Our circadian rhythm is our internal body clock that determines when we feel sleepy and when we feel awake and it’s regulated by factors like daylight.
Darker evening cans cause and overproduction of our sleepy hormone, called melatonin, which can warp our circadian rhythm and lead to fatigue and changes in our sleep patterns.
Meanwhile, Seasonal Affective Disorder (SAD) can trigger mood changes that can make it harder to fall asleep. Other reasons why the fall can negatively affect sleep are colder weather and dry air and seasonal colds.
Darker mornings, on the other hand also mean you’ll also find waking up harder, as there’s not enough sunlight to produce cortisol (the alert hormone).
(Image credit: Getty Images)
The five items I’m using to fall asleep fast in fall
1. Sunrise alarm clock
I’ve been wanting a sunrise alarm clock for a long time, so I was excited when I finally got my hands on one.
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Before October arrived, I was able to get the Lumie Bodyclock Luxe 700FM sunrise alarm clock from Amazon, and I’ve been sleeping right beside it ever since.
Like the best sunrise alarm clocks, it’s complete with a gradual, sunrise-mimicking sunrise light and wide range of alarm sounds (from the ambient noise of a coffee shop to purring kittens), has helped me wake up feeling refreshed and unstartled, and a winding-down sunset simulator helps me to settle in for the night.
(Image credit: Future)
2. Weighted blanket
I first tried a weighted blanket last autumn and absolutely loved it, so I decided to get it out again this fall to combat the colder evenings.
Weighted blankets can naturally manage and reduce stress or anxiety
Grabbing the best weighted blanket for my sleep and body type means I can sleep cozy and warm, and saves me from cranking up the heating.
Plus, according to clinical trials,, weighted blankets can naturally manage and reduce stress or anxiety. This is because of the gentle pressure you feel when using one.
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3. Loop earplugs
According to a 2023 study, we need more sleep in the fall and winter months than we do in the summer, which means night owls like me need to take a serious look at their usual bedtime.
Lately I’ve been trying to hit the hay at an earlier time, which can be a little difficult when the noisy world around me didn’t seem to get the memo.
So, I decided to try Loop Quiet 2 Earplugs at Amazon on the advice of Sleep Features editor Lauren Jeffries (who tried Loop earplugs last fall and loved them) and I’ve never fallen asleep faster thanks to the elimination of distracting noises.
(Image credit: Future)
4. Pillow mist
Creating a comforting sleep environment is crucial in the cold and dark months, and one of the best ways to create your cozy cocoon is through scent.
Scent can promote relaxation and improve sleep quality
There’s a lot of ways you can add a relaxing scent to your bedroom, but I find the best way is through using lavender-scented pillow spray.
Studies showed that smelling lavender at bedtime can reduce sleepiness when waking up the next morning, while other research suggests the scent can promote relaxation and improve sleep quality.
I recommend you try the Feather & Down Pillow Spray Duo Set at Amazon as it contains a lavender pillow spray for relaxation and a eucalyptus pillow spray to ease seasonal colds.
(Image credit: Future)
5. Scented eye pillows
To keep warm without cranking up the thermostat, I use a scented lavender-infused eye pillow.
It’s up to you whether you want to place it onto your (closed) eye area to soothe your peepers, but I like to keep it close to my chest to give myself a warm-up.
All you need to is pop your pillow into the microwave to release the warmth and the soothing scent. And the best part? You can grab a weighted lavender eye pillow for under $10 at Amazon.
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My top tips to sleep better and wake up earlier this fall
1. Don’t crank up the heating
During colder weather, it’s tempting to crank up the thermostat to create a comforting atmosphere, but overdoing it can actually make it harder to fall asleep.
What’s the best temperature to sleep in?
The best sleep temperature lies between 65 to 70 F (18 to 21 °C) for adults.
“There’s a complex relationship between temperature and sleep quality, with overheated bedrooms often resulting in disrupted sleep,” Dr. Hana Patel, NHS GP,recently told Tom’s Guide.
“High temperatures in your bedroom can interfere with your body’s natural cooling process, which is essential for falling and staying asleep.”
(Image credit: Shutterstock)
2. Get outside
Make the most of the sunlight on shorter days by getting outside for an autumn stroll. Experts say that getting natural sunlight each morning helps you to fall asleep at night.
“Daylight helps us feel more alert and keeps our circadian rhythm on track,” sleep psychologist Dr. Nicola Cann recently told me.
“Spend time outdoors, especially in the morning, to maximise those daylight hours and help you stay awake until bedtime.”
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3. Keep hydrated throughout the day
According to research, keeping hydrated throughout the day can help us feel alert and focused, so I recommend grabbing a glass of refreshing water as soon as you wake up on a dark morning to make you feel ready for the day.
Studies also show that dehydration can also contribute to poor sleep, so make sure your drinking enough throughout the day (and not too close to bedtime to avoid nocturia).
(Image credit: engin akyurt on Unsplash)
