As we bid farewell to the summer for another year, we welcome in crisper weather, shorter days and longer nights. Whether you love Autumn or hate the approaching cold, there's no denying that the changes in season can also create subtle changes in our mood, energy levels, and sleep patterns. This makes it the ideal time to refresh and examine your sleeping habits more closely. Here are our best autumnal sleep tips.
1. Get Natural Light During the Day
With fewer daylight hours, it’s important to expose yourself to natural light. Taking walks in the morning or going outside for your lunch break can be especially productive. This helps regulate your circadian rhythm and boosts mood. Investing in a SAD light is also a great way to help you wake up naturally.
2. Adjust Your Sleep Schedule
Maintaining a consistent sleep and wake-up schedule, even on weekends, aids in the synchronisation of your internal clock. This regularity can enhance the length and quality of your sleep over time. Aim to get 7-9 hours of sleep, which aligns with most people’s needs.
Philips Sleeps Headphones are a great ways to help you sleep and stay asleep during the Autumn months. Sleep headphones allow you to listen to guided meditations, nature sounds, or autumn-themed playlists (like the sound of crackling fireplaces or rustling leaves) that can promote relaxation and help you wind down before your sleep. It will also help block out external noises like wind and rain which come with the Autumn season.
3. Create a Cozy Sleep Environment
As the nights become chillier, consider using heavier curtains or blackout blinds to keep out drafts and block any streetlights. Invest in comfortable bedding and a supportive mattress to enhance your sleeping experience. At Kokoon, our sleep scientists have created our Nest Pillow - using space suit-inspired temperature control and adjustable height and firmness to ensure you get the best night's rest possible.
Also, ensure to keep your bedroom cool and at a comfortable temperature, 18 degrees is the ideal temperature for most people*.
Autumn evenings get darker earlier, so adjust your home’s lighting to be dimmer in the evening to signal your brain it’s time to wind down.
4. Embrace Warm Evening Rituals
Drink herbal teas like chamomile or valerian root, or enjoy a warm, non-caffeinated beverage to soothe the body. Who doesn't love a warm bath or shower before bed to relax your muscles and prepare for rest? Why not treat yourself with a lavender scented bubble bath.
5. Limit Screen Time in the Evening
Blue light emitted by screens can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Aim to power down electronic devices at least an hour before bedtime to allow your body to naturally wind down and prepare for sleep.6. Stay Active
Shorter days can reduce motivation to exercise, but staying active during the day helps improve sleep quality. Aim for at least 30 minutes of physical activity during daylight hours.7. Use Autumn Scents
Incorporate autumnal scents like lavender, cedarwood, or pumpkin spice into your bedtime routine with essential oils, candles (blown out before bed) or diffuser to create a relaxing atmosphere.Gently nod off with our best-selling sleep spray. Allow the soothing lavender tones to envelop your pillow and turn your bedroom into a dreamy sanctuary. This natural sleep aid can calm your nerves before bed. Simply spray over your pillow, lie back and breathe deeply for the ultimate unwind.
8. Consider Adjusting Your Diet
In autumn, you may crave more comfort foods. Opt for foods rich in tryptophan (like turkey, nuts, and seeds), magnesium (like dark leafy greens), and melatonin-boosting foods (like cherries)**.These adjustments will help your body adapt to the seasonal changes and maintain a restful, rejuvenating sleep routine.
Sources:
*https://www.britishgas.co.uk/the-source/no-place-like-home/whats-the-ideal-home-temperature.html
** https://www.walkinlab.com/blog/foods-high-in-melatonin-that-can-help-you-sleep/
