Why Fall Disrupts Your Sleep (and 5 Proven Ways to Fix It)

As the long days of summer fade into crisp autumn evenings, many of us notice changes in our sleep quality. You might find yourself waking up groggy, tossing and turning at night, or simply not feeling as rested as you did during the warmer months. This isn’t just in your head—the transition from summer to fall can significantly affect your sleep patterns and overall rest.

In this blog, we’ll explore why seasonal changes—especially the shift from summer to fall—impact your sleep, the challenges they create, and five practical solutions to help you adjust and maintain high-quality rest.

Why Seasonal Changes Affect Sleep

Sleep isn’t just about what you do at bedtime—it’s heavily influenced by environmental and biological factors. Circadian rhythm, your body’s natural sleep-wake cycle, is highly responsive to light, temperature, and other seasonal changes. When these factors shift, your sleep can be disrupted.

Here’s why fall, in particular, can throw your sleep off balance:

1. Shorter Daylight Hours
   During summer, longer days mean more exposure to sunlight, which helps regulate melatonin production (the hormone that tells your body it’s time to sleep). As fall arrives and daylight hours shrink, your body may struggle to adjust, leading to irregular sleep patterns.
2. Cooler Temperatures
   While cooler air can promote sleep by helping your core body temperature drop, sudden changes from warm to cold can make it harder to find a comfortable sleeping environment. You might wake up chilled, or feel restless adjusting your bedding layers.
3. Seasonal Allergies
   Fall often brings an uptick in allergens like ragweed, mold, and dust mites. Congestion, sneezing, and itchy eyes can make it hard to fall asleep or stay asleep.
4. Shift in Routine
   The transition from summer vacations and relaxed schedules back to school or busier work routines can disrupt bedtime consistency. These lifestyle changes can impact how rested you feel.
5. Mood and Seasonal Affective Disorder (SAD)
   With less sunlight, some people experience changes in mood and even symptoms of seasonal affective disorder. A lower mood can contribute to insomnia or fragmented sleep.

5 Challenges to Sleep During the Transition From Summer to Fall

Let’s break down the specific issues people often face when moving from summer to fall:

1. Trouble Falling Asleep Earlier

In summer, it stays light out later, which naturally encourages later bedtimes. When fall arrives with earlier sunsets, your body may resist shifting to an earlier bedtime, leaving you tossing and turning.

2. Waking Up Groggy

Shorter days often mean waking up in the dark. Without natural light to signal your body it’s morning, you may struggle with sleep inertia and sluggishness upon waking.

3. Nighttime Discomfort from Temperature Fluctuations

Fall evenings can swing between warm and chilly. These fluctuations can leave you too hot under blankets one night and too cold the next, disrupting sleep continuity.

4. Congestion and Allergy Disruption

Seasonal allergens and indoor heating systems can lead to dry air and nasal congestion, which interrupt breathing during sleep. This can trigger snoring, sleep apnea flare-ups, or restless nights.

5. Mood-Related Sleep Disruptions

The reduction in daylight exposure can affect serotonin and melatonin levels, leading to changes in mood and difficulty maintaining a healthy sleep cycle.

5 Solutions to Improve Sleep During Fall

Fortunately, there are effective ways to adapt to the new season and support your sleep quality. Here are five science-backed strategies:

1. Embrace a Light Routine

Light is the strongest cue for your circadian rhythm. As daylight decreases, it’s essential to supplement with strategic light exposure.

• Get morning sunlight: Spend at least 15–20 minutes outside within an hour of waking. This helps regulate melatonin and sets your body’s internal clock.
• Use light therapy lamps: If mornings are dark where you live, a light therapy lamp can mimic natural sunlight, improve mood, and help you wake up feeling refreshed.
• Dim lights at night: Avoid bright artificial lighting in the evening to encourage melatonin production and prepare your body for sleep.

2. Optimize Bedroom Temperature and Bedding

Temperature plays a critical role in sleep quality. Since fall weather is unpredictable, it’s helpful to create a flexible sleep setup.

• Keep your bedroom cool: The ideal temperature for sleep is around 60–67°F (15–19°C). Adjust your thermostat accordingly.
• Layer bedding: Instead of one heavy comforter, use layers you can add or remove depending on nightly temperature changes.
• Choose performance sleepwear: Breathable, moisture-wicking materials can prevent overheating if the night warms up unexpectedly.

3. Manage Allergies Proactively

Don’t let seasonal allergies derail your rest.

• Wash bedding weekly in hot water to reduce dust mites and allergens.
• Use an air purifier to filter out pollen, mold, and dust.
• Shower before bed to remove pollen from your hair and skin.
• Consider antihistamines (with a doctor’s guidance), especially if congestion disrupts your breathing at night.

4. Stick to a Consistent Sleep Schedule

The shift from summer routines to fall obligations can throw off your sleep rhythm. Combat this by reinforcing healthy habits.

• Go to bed and wake up at the same time daily, even on weekends.
• Wind down with a bedtime routine: Reading, stretching, or meditation signals to your body that it’s time for rest.
• Limit naps to no more than 20–30 minutes to avoid interfering with nighttime sleep.

Consistency helps your body adapt to the seasonal change more quickly and makes falling asleep easier.

5. Support Mood and Mental Health

Fall’s shorter, darker days can negatively impact your mood and sleep, but intentional lifestyle choices can help.

• Exercise regularly, ideally outdoors for both mood and light exposure benefits.
• Eat a balanced diet rich in magnesium, tryptophan, and omega-3 fatty acids, which support sleep and emotional health.
• Practice stress management techniques such as mindfulness, journaling, or breathing exercises.
• Seek professional help if symptoms of seasonal affective disorder (SAD) are severe or interfere with daily life.

Additional Tips for Seasonal Sleep Adjustments

• Limit caffeine: Shorter days may tempt you to lean on coffee, but too much caffeine—especially after 2 p.m.—can make it harder to fall asleep.
• Stay hydrated: Indoor heating can cause dehydration and dry air. Drink enough water and use a humidifier to prevent nighttime dryness.
• Plan evening relaxation: Shorter daylight hours can increase stress. Try winding down with calming activities rather than scrolling on your phone.

Seasonal changes from summer to fall can challenge your sleep quality, but they don’t have to derail your rest. By understanding the environmental and biological shifts at play—and using strategies like light management, temperature control, allergy prevention, routine consistency, and mood support—you can adjust smoothly and maintain restorative sleep all season long.

Sleep is the foundation of health, mood, and productivity. By embracing these solutions, you’ll not only overcome fall sleep challenges but also set yourself up for better rest throughout the colder months ahead.

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Sources: REI Co-op. (2022). What Does Moisture-Wicking Mean?; VN Polyfiber. (2021). Flannel Fabric and Flannel Fleece Blankets and Throws.; Tony & Candice. (2023). Different Types of Pajamas.; Fabric + Flow. (2023). Best Fabrics for Wicking Moisture: Our Top 5 Choices. https://fabricandflow.com; Image Connection. (2023). Performance Polo Shirts.; arXiv. (2020). Integrated Cooling (i-Cool) Textile for Thermal and Moisture Management.