Adjusting to the drop in temperature and darker mornings can be challenging. The sleep experts are here to help…
The transition from summer to fall can be challenging as the significant change in weather and reduced sunlight can disrupt our sleep schedule.
We spoke to sleep experts who explained how and why this transitional period can affect our sleep quality and offered advice on overcoming these challenges.
What happens to our body during this period?
Charlie Morley, a sleep expert and author, explains that two significant factors for good sleep are melatonin, serotonin production, and temperature. These aspects change when summer transitions into fall.
With the daylight decreasing, our melatonin production switches on earlier, making us feel more tired earlier in the evening. The delayed sunrise also delays our serotonin production, making it harder for us to wake up naturally.
Furthermore, the drop in temperature at the start of autumn can also impact our sleep. A cooler-tempered bedroom typically offers better sleep conditions. However, the transition from summer to fall may cause a slight “sleep jet lag” due to changes in serotonin production, possibly affecting sleep.
How can we prepare our bodies for this change?
1. Try going to bed earlier
To counteract sudden sleep changes, consider going to bed a little earlier as summer transitions to fall. Sleeping an extra 30-90 minutes in winter is normal.
2. Avoid napping during the day
Napping can trap you in a cycle of needing more daytime sleep to compensate for poor nighttime rest. This disrupts the body’s natural processes, affecting sleep stability.
3. Get outside as much as possible
Exposure to natural sunlight helps regulate sleep cycles. Try to get daylight exposure as soon as you wake up and maximize sunlight throughout the day.
4. Try to exercise regularly
Exercise can impact your need for deep sleep at night, and increasing your exercise levels may increase your deep sleep, helping you feel more refreshed in the morning.
5. Avoid caffeine before bed
Caffeine can disrupt sleep cycles, so it’s best to avoid caffeinated drinks, including tea, three to four hours before bedtime.
6. Keep your bedroom cool
While the temptation to turn on the heating before bedtime may be vital as the evenings get colder, excessive heat and reduced moisture in the air can lead to poor-quality sleep. The ideal bedroom temperature for comfortable sleep is 60.8-66.2 degrees Fahrenheit.
