How Does autumn impact sleep?

• Temperature fluctuations: Cooler nights can help you fall asleep faster, but if it gets too cold, discomfort and shivering can delay sleep. Dr Lederle advises gradually adjusting duvet thickness and using layered blankets rather than suddenly switching to heavy winter bedding or overheating the room.
• Shorter, darker evenings: Earlier sunsets prompt earlier melatonin release, making you feel sleepier sooner. Bedtimes may naturally shift earlier. To support this, Dr Lederle recommends dimming lights and using lamps in the evening to reduce light intensity.
• Darker mornings: With less morning sunlight, melatonin may linger closer to wake-up time, causing grogginess. Experts suggest using sunrise alarm clocks to gently ease you out of sleep instead of jarring audible alarms.
• Reduced movement and socialising: Colder, darker weather often means less daytime activity and natural light, both of which can lower sleep quality. Dr Lederle encourages getting outside for daylight and movement, and staying socially connected.
• Dietary changes: Heavier, later meals and comfort-food cravings can disrupt digestion and sleep. Adding more fibre and avoiding late meals can help.

Dr Kat Lederle, Sleep and Circadian Rhythm Specialist at The London General Practice, is featured throughout the article, offering practical, evidence-based tips on temperature management, light exposure, activity, and diet to support healthier sleep during autumn. If seasonal changes are affecting your rest, consider professional support. The London General Practice offers tailored Sleep Services to assess and improve your sleep health.