Why Autumn is the Best Season for Sleep – And How to Make the Most of It

Happy World Sleep Day! It’s the time of year when we reflect on why sleep is crucial for our body, mind, and overall well-being. But let’s be real – many of us aren’t getting the sleep we need.

Indeed, according to the latest sleep health survey, 41% of Australians don’t get enough sleep, 35% wake up feeling tired and 23% take more than half an hour to fall asleep.¹ It’s clear then that many of us could all be doing better when it comes to prioritising rest.

While we often hear advice on sleep hygiene—such as keeping a consistent bedtime, reducing screen time before bed, and creating a comfortable sleep environment—one factor that’s often overlooked is how the seasons affect our sleep.

With Sleep Awareness Week happening in March, right as we transition into autumn, it’s the perfect time to consider why this season is the best for improving sleep and how you can take advantage of it.

Less Sunlight Means More Sleepy Signals

As the days get shorter, we naturally spend more time indoors and get less exposure to sunlight. While this might not seem like a big deal, sunlight plays a major role in controlling our circadian rhythm, our body’s natural sleep-wake cycle.

Sunlight helps regulate melatonin, the hormone responsible for making us feel sleepy. In summer, with longer daylight hours, melatonin production is delayed, often making us feel more alert late into the evening. But in autumn, as the sun sets earlier, melatonin kicks in sooner, helping us feel naturally tired earlier in the night.

This shift in sunlight also affects vitamin D levels. With reduced sunlight exposure, vitamin D levels tend to drop, which can make us feel more fatigued during the day. Now while too little vitamin D can contribute to seasonal sluggishness, it can also be a reminder to embrace autumn’s natural rhythm, slow down in the evenings and get into bed earlier!

Cooler Nights Lead to Deeper Sleep

If you’ve ever struggled to sleep on a hot summer night, you’ll know just how much temperature affects sleep quality. Heat and humidity make it harder for your body to regulate its core temperature, which means more tossing and turning and less time spent in deep, restorative sleep.

Autumn’s cooler air is perfect for sleeping better. Research shows that the body’s core temperature naturally drops as we prepare for sleep, and a cool bedroom environment (around 16-19°C) is ideal for this.

If you’ve been struggling with disrupted sleep in warmer months, now is the time to adjust your sleep setup. Here are a few pointers:

• Swap lightweight summer bedding for warmer yet breathable layers.
• Keep a window slightly open to allow fresh, cool air in.
• Avoid overheating by wearing light, comfortable sleepwear instead of thick layers.

With the right sleep environment, you’ll be able to enjoy longer, deeper, and more refreshing rest this season.

Time to Hibernate and Unwind

Autumn is nature’s reset button. Just as animals start preparing for hibernation, we can take this as a sign to slow down and prioritise relaxation.

The shift from high-energy summer to cozy autumn evenings is the perfect opportunity to create calming nighttime rituals that promote sleep. Some easy ways to unwind before bed include:

• Reading a book instead of scrolling on your phone.
• Drinking herbal tea (like chamomile or peppermint) to help signal to your body that it's time to relax.
• Taking a warm bath with calming scents like lavender or eucalyptus.

As tempting as it is to stay glued to our screens at night, blue light from devices disrupts melatonin production and can trick your brain into thinking it’s still daytime. Instead, try switching to low-light activities an hour before bed to ease into sleep mode naturally.

Easier Breathing and Fewer Allergies

Anyone who suffers from seasonal allergies knows that spring and summer can be the absolute worst when it comes to congestion, itchy eyes, and sneezing. These allergy symptoms don’t just affect your day—they also interfere with your sleep by making it harder to breathe comfortably at night.

Fortunately, autumn air tends to be cleaner and crisper, with fewer allergens like pollen floating around. This makes breathing easier and helps improve sleep quality.

To make the most of the cleaner autumn air, start by keeping your windows slightly open to allow fresh air to circulate throughout your bedroom. This can help flush out stale air and create a more refreshing sleep environment.

Regularly dusting and vacuuming your bedroom is also important, as it reduces allergens like dust mites and pet dander that can disrupt your sleep. If you still find yourself dealing with congestion at night, consider investing in an air purifier to further improve air quality and make breathing easier while you rest.

With less irritation and better breathing, you’ll be able to enjoy more restful nights and wake up feeling refreshed.

Go with the Flow

While many people love summer for its long, active days and late-night social events, it’s important to remember that seasons exist for a reason. They help every living thing, including humans, maintain their energy balance.

Autumn is an opportunity to embrace rest and recovery, allowing our bodies to slow down in preparation for winter. If we ignore these seasonal shifts and continue pushing ourselves to stay up late, we risk burnout, weakened immunity and poor sleep habits.

Make Autumn Your Season of Sleep!

Sleep is an important pillar of health so it’s important to get it right. Instead of resisting the shorter days and cooler nights, embrace this season as an opportunity to reset your sleep habits and enjoy the benefits of deeper, more restorative rest.

Remember, small changes can lead to big improvements in how you feel each day. It’s time to turn over a new leaf this autumn and prioritise better sleep for a healthier, happier you.

Citations

1. Sleep Health Foundation. Sleep Health of Australian Adults in 2016. Sleep Health Journal, 2016, https://www.sleephealthjournal.org/article/S2352-7218%2816%2930129-2/abstract.