As the days grow shorter and the crisp autumn air sets in, many of us find ourselves feeling more tired and sluggish. The change in season can affect our sleep routines and overall energy levels, but a few simple adjustments can make it the perfect time for a ‘sleep reset’. 

We suggest embracing the shorter, darker days to realign your body’s natural circadian rhythm as the darkness signals your body to produce more melatonin—the hormone that promotes sleep. Cosy up and wind down sooner.  

If the colder months affect your energy levels, wrap up and get as much sunlight during the day as possible, especially in the morning. The fresh air will wake you up and the daylight will help to regulate your body clock.  

We always recommend keeping a consistent sleep routine - going to bed and waking up at the same time every day (even on weekends). This helps your body to know when it’s time for sleep and wake up. If you struggle to wakeup when it’s still dark and cold outside, you could try a sunshine alarm clock that brightens gradually to simulate daylight. 

The longer, darker evenings lend themselves to creating a relaxing environment – dim the lights and snuggle up with a good book or relaxing music on the run up to bed or take a warm bath/shower which will aid sleep. Soft lighting and candles can create am ambient atmosphere. 

Here are some top tips for creating the perfect winter haven: 

· Switch to Warmer Bedding 
Swap out lightweight summer duvets for a heavier, cosier option to keep you warm without overheating. Opt for breathable fabrics like cotton or wool to regulate your temperature. 

· Control the Room Temperature 
Ideal sleeping temperatures range from 16°C to 18°C. As autumn nights get cooler, you might be tempted to crank up the heating, but a cooler room will actually promote deeper, uninterrupted sleep. 

· Declutter for a Calm Environment 
A clean, tidy bedroom can reduce stress and anxiety, making it easier to fall asleep. No one wants the last thing to see before they close their eyes for sleep is a messy room! Take a few minutes to declutter and create a peaceful, serene sleep space. 

At The Sleep Charity, we believe that good sleep is the foundation of wellbeing. With these simple tips, you can embrace the natural rhythm of autumn, reset your sleep patterns, and enjoy a season of rest and rejuvenation. 

For more expert advice on improving your sleep, visit us at The Sleep Charity and explore our full range of resources at the Clean & Tidy Home Show!