From cozying up in flannel and hoodies to lighting scented candles to seeing pumpkin spice everywhere, you’re probably noticing some differences as the season transitions into fall.
As the days get shorter and temperatures drop, you might also notice changes in your sleep. Later sunrises, earlier sunsets and cooler nights can throw off your body’s natural rhythm. Dry air and shifting weather can also create sleep challenges, from sinus irritation to restless nights.
More darkness and chilly nights may help make your bedroom more comfortable and small adjustments in your environment and habits can help you get even better sleep in the fall.
How fall weather affects your sleep
Your body runs on an internal clock called circadian rhythm. This rhythm is guided by light and darkness. When the sun sets earlier and rises later in fall, your sleep cycles may feel out of sync. You might find it harder to wake up or you may feel drowsy earlier in the evening.
Cooler nights can actually support sleep, since your body naturally lowers its temperature before bedtime.
“Several studies in temperate climates have shown that as temperatures drop and days shorten, people (especially older adults) tend to spend more time in bed and may have slightly longer total sleep time compared to summer,” said Elysha Walters, a sleep medicine nurse practitioner with Banner - University Medicine.
On the other hand, dry air and seasonal allergies can make it harder to breathe comfortably at night.
Create the right bedroom environment for cooler weather
These tips can help you sleep better in fall.
Adjust your room temperature
Walters recommends keeping your bedroom between 68° and 72° F for the best sleep. A comfortable room signals to your body that it’s time to rest and helps keep you from tossing and turning during the night.
Try a weighted blanket
The gentle pressure of a weighted blanket can calm your nervous system, reduce nighttime anxiety and help you fall asleep faster. A weighted blanket might feel like too much in the summer, but as the weather cools it can help you feel cozy and comfortable so you get better rest.
Research has shown that weighted blankets help people with insomnia and psychiatric disorders sleep better. Children and elderly people shouldn’t use weighted blankets because there’s a risk of suffocation.
Manage dry air and sinus irritation
Dry fall air can irritate your throat, nose and sinuses. Running a humidifier in your bedroom adds moisture to the air and may relieve congestion. If you have seasonal allergies that flare in the fall, consider allergy-friendly bedding and change your air filters regularly. “Optimal sleep occurs with comfortable bedding and good air quality,” Walters said.
Be sure to keep your humidifier clean so it doesn’t spread dangerous bacteria into your air.
Build healthy bedtime rituals as days get shorter
It’s easy to let changing daylight hours disrupt your routine. Try to stick with a consistent sleep schedule where you go to bed and wake up at the same times every day, even on weekends and vacations and whether it’s light or dark outside. Go to bed early enough to get seven to nine hours of sleep.
To wind down, avoid bright light after 5 p.m. Limit screens in the evenings, especially in the hour before bed. Blue light from phones and TVs can confuse your body into staying awake. Reduce noise before bedtime as well. “Don’t have a TV in your bedroom,” Walters said.
Instead of bright or loud activities, try calming bedtime rituals such as:
- Reading a book
- Gentle stretching
- Drinking caffeine-free herbal tea
- Taking a warm shower
Lifestyle habits that improve fall sleep
What you do all day can help build healthy sleep habits:
- Get sunlight early in the day: Exposure to natural light helps reset your circadian rhythm. “Thirty minutes of outdoor exercise upon awakening is a great idea if the sun is out,” Walters said. “Light therapy could be an option if you can’t get natural sunlight.”
- Stay active: Regular exercise supports deeper, more restful sleep.
- Watch your caffeine: Avoid coffee or energy drinks too late in the afternoon.
- Balance hydration: Drink enough water that you don’t feel dry or get dehydrated but cut back close to bedtime to prevent overnight wakeups.
- Plan your mealtimes: Don’t eat a large meal before bedtime. “If you are hungry at night, eat a light, healthy snack,” Walters said.
- Limit alcohol: If you drink alcohol, don’t have it before bedtime.
- Use your bed only for sleep and sex: That means no TV, homework, gaming, phone calls, work or even reading.
What if you’re having trouble sleeping?
If you don’t fall asleep within 20 to 30 minutes, get up and do something calming in low light. “It can be any relaxing activity that doesn’t require screens,” Walters said.
“Great alternatives are journaling, as this can help resolve any tension, anxiety or stressors that are on your mind. Drawing, painting, meditation and breathing exercises are also excellent alternatives,” Walters said.
Talk to your doctor about using over-the-counter (OTC) melatonin before bed. “You may only need one to three milligrams to stabilize your internal clock,” Walters said. “Don’t use screens after you take melatonin, since looking at screens could keep it from working.”
When to seek extra support
Quality sleep is essential for overall health. Contact your health care provider if:
- Your sleep struggles last more than a few weeks
- You or your bed partner notice that you’re snoring loudly, gasping or choking during sleep
- You’re waking up tired or you’re sleepy in the day
- You wake up a lot during the night
- Your sleep is getting worse quickly
- You wake up with new or severe headaches
- You have to go to the bathroom a lot during the night
Is your bedroom ready for fall sleep?
Fall is the perfect time to refresh your sleep space and habits. Adjusting your room temperature, adding moisture to the air and creating a bedtime ritual may be all you need to sleep soundly this season.
If sleep challenges are affecting your health or daily life, Banner Health is here to help. A sleep specialist can help you figure out what’s keeping you from sleeping well and give you personalized solutions. Schedule a visit with a Banner sleep specialist today and wake up feeling your best.
