Why autumn is the best time of year for our sleep (and how to make the most of it)

Cosy season seems to have hit with the full force of a triple-shot pumpkin spice latte. The weather is dreary, the long, light evenings are gone and festivals feel like a thing of the past. But summer coming to an end isn’t all bad news.

Summer often feels like months of rushing from plan to plan, feeling the pressure to make the most of the weather and never finding the time for a break. If that sounds familiar, then the positive thing about September rolling around is that it’s finally time to relax, get back into a regular routine and finally get some proper sleep.

And it couldn’t come at a better time, as according to experts, autumn is the perfect time for real restorative sleep.

“Autumn offers several unique benefits for improving sleep quality, making it one of the most favourable times of the year for rest,” says Dr Seeta Shah, a GP and sleep adviser for Panda London. She explains that the body’s natural rhythm changes as the seasons do, so some seasons (spoiler: it’s autumn) are better than others (yes, summer) for getting the perfect eight hours. 

The colder temperatures are perfect for putting us into a deep sleep. “Cooler environments are more conducive to sleep, with experts recommending bedroom temperatures between 15.5°C and 19.4°C for optimal sleep conditions,” Dr Shah says. This is because the body’s core temperature decreases during sleep, and the cooler surroundings help the body know that it’s time to rest.

In summer, the high temperatures can cause us to feel restless and wake up more frequently, but autumn temperatures can allow us to feel more comfortable, fall asleep quickly and have deeper sleep. “This is crucial for physical and mental restoration,” Dr Shah says.

The cooler temperatures mean we’re more likely to toss a couple of blankets on the bed, have a bedtime tea or hot chocolate and get cosy. “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,” she adds.

And if the general autumnal vibe extends to cedarwood candles, rain on the window and being tucked up watching a movie, so much the better – all of those can help us relax too. Certain scents can help the body de-stress and, therefore, sleep better, according to research, while the sounds of rain or wind can serve as a natural white noise to help us drift off. 

So while the darker evenings might feel slightly gloomy, they are also good news for our sleep, Dr Shah adds. “Our bodies operate on an internal clock known as the circadian rhythm, which is largely influenced by natural light.” 

During the summer when days are longer, the extended daylight can delay the production of melatonin, the hormone which causes us to feel sleepy, whereas “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”, she says.

It’s for this reason that autumn is the perfect time to get back into a regular sleep routine. As the evenings get darker earlier, the body gets more used to the setting sun, which means it can be easier to maintain a consistent bedtime routine. This is key for a healthy circadian rhythm.

The psychological side of things also helps, with many people engaging in some sort of September reset. As well as prioritising sleep, it’s a great season for spending time reading, meditating or getting back into exercise.

Autumn is also a good season to get back into outdoor exercise in particular, whether it’s running, hiking, cycling or even yoga in the park. It’s no longer too hot to get outside – but it’s not yet too cold yet either. (December exercise in the icy temperatures is something else completely.) Exercise can also reduce stress, which increases the time spent in deep sleep.

Dr Shah says: “Getting outside during daylight hours can help reinforce the body’s circadian rhythm by increasing exposure to natural light during the day.” This can help us fall asleep more easily 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 manifests during the darker months and negatively impacts sleep”.

With all of this in mind, the key to making the most of autumn’s prime sleep conditions is simply leaning into the seasonality of it all. It can be tempting to fight back against the changing of the seasons by cramming in end-of-summer plans and staying up late, but doing so could leave you missing out on the restorative vibe autumn has to offer.

Instead, we’d recommend enjoying more evenings in, climbing into bed a little earlier than usual with all your cosy accompaniments and getting outside during the day to exercise in the cooler weather. Deep, restorative sleep is just around the corner – you can thank us later. 

Images: Getty