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How – and why – to prioritise good sleep as we transition into autumn
Adjusting to the drop in temperature and darker mornings can be hard, so the sleep experts are here to help…
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Your support makes all the difference.The transition from summer to autumn can sometimes be tricky to navigate, as the dramatic change in weather and reduction of sunlight can often wreak havoc on our sleep schedule.
We have spoken to some sleep experts who have explained how and why this transitional period can impact the quality of our sleep. They have also offered some advice about how we can overcome this.What happens to our body during this period?
“Two of the biggest factors for good sleep are melatonin and serotonin production, and secondly temperature,” says Charlie Morley, sleep expert and author of Dreams of Awakening, and other books about sleep and dreams. Both of these aspects change when summer transitions into autumn.
“Because it’s starting to get darker earlier, our melatonin production is switched on earlier, so we may start to feel more tired earlier on,” explains Morley. “Equally, the sun isn’t coming up until later in the morning, so our serotonin production isn’t switched on until a bit later than usual.”
So, instead of being woken up naturally by the sun, we need the dreaded ring of the alarm clock to jolt us awake.
Furthermore, the inevitable temperature drop at the start of autumn can also impact our sleep.
“Temperature-wise, having a cooler bedroom offers us better conditions and generally-speaking, we tend to sleep better and more in winter,” says Morley. “However, the transition from summer into autumn is when you might have a touch of ‘sleep jet-lag’ because your serotonin production is changing during the season’s transition, and this might impact your sleep.”
How can we prepare our bodies for this change?
Try going to bed earlier
“To counteract any sudden changes to our sleep, we could start to go to bed a little earlier at night as we edge out of summer and into autumn,” recommends Morley. “In fact, people do tend to sleep an 30-90 minutes extra in the winter, so this is perfectly normal.”
Avoid napping during the day
“Many people who suffer from Seasonal Affective Disorder (SAD), a type of depression that comes and goes in a seasonal pattern, may feel they need a nap during the day,” says Dr Lindsay Browning, psychologist and sleep expert for And So To Bed. “However, this extra sleep can trap you in a vicious cycle of requiring more daytime sleep to compensate for the lack of quality rest the night before.
“Napping can cause your melatonin production to be out of sync, as we take in less natural sunlight and disrupt the body’s natural processes that keep our sleep schedules stable,” explains the psychologist.
Get outside as much as possible
“As soon as you wake up, get daylight exposure and all throughout the day try to maximise your natural sunlight exposure, like during your lunch hour, or if this isn’t possible, buy a special SAD lamp,” advises Morley. “This natural sunlight will help to regulate your sleep cycles.”
Try to regularly exercise
It can be difficult to find the motivation to go to the gym in the colder months, but if you can squeeze in a brisk morning walk it will do wonders for your mental health and sleep.
“Exercise directly impacts your need for deep sleep at night,” explains Browning. “Increasing exercise levels may increase the amount of deep sleep you have, and it’s this sleep that helps you to feel more refreshed when you wake up in the morning.”
Avoid caffeine before bed
“It’s no secret that caffeine can play havoc with our sleep cycles and make it difficult to relax so I would recommend avoiding caffeinated drinks three to four hours before bedtime, and this includes tea too,” says Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. “Aside from keeping us wide awake, caffeine can significantly augment feelings of anxiety, making you feel on edge.”
Keep your bedroom cool
“As we start to prepare for the evenings getting colder and darker, turning on your heating right before bedtime can feel tempting – but this could be detrimental when it comes to your sleep,” warns Browning.
“The excess heat and lessening moisture in the air can contribute to poor-quality sleep and as we know from research, the ideal bedroom temperature is 16-19 degrees Celsius to sleep comfortably,” she adds.