The feel of crisp morning air is a sign that fall is truly here. With it comes a number of changes that affect how well you sleep. Some of these changes during autumn help you snooze better while others can cause insomnia and other sleep problems.  

The main fall changes that could impact your sleep quality include cooler nights, an increase in ragweed pollen and the end of daylight savings time. In this post, we explain how the fall season affects your sleep and what you can do to sleep better and longer. 

5 Ways Fall Season Affects Your Sleep 

1. Nights Get Cooler 

Fall season brings with it much needed relief from the unbearable hot summer nights, especially now that summers are getting hotter every year. 

As we explained in an earlier post on sleep temperature, getting cooler is important when it comes to falling asleep and getting deep sleep. That’s why it can be harder to fall asleep during hot summer nights. 

The cooler-but-not-chilly temperatures of fall help reduce insomnia and improve overall sleep quality. Watch out though, you can still sleep hot if you have the wrong bedding. So make sure you sleep with breathable bed linen like the Hercleon Jax sheets, no matter the season.

And if the nights start getting a bit too chilly, especially towards the tail end of the fall season, switch to a thicker duvet or use warmer bedding such as a wool comforter, sateen cotton sheets (warm yet breathable) or flannel sheets (extra warm). 

2. Days Get Shorter 

Starting from September, we lose a minute of daylight each day. That may not seem that drastic until you realize it adds up to half an hour by the end of the month. 

Shorter days can throw our circadian rhythm into a spin, making it harder to fall asleep at night and leaving us feeling tired and sleepy during the day. 

Less daylight also means less time spent outdoors, so many people tend to exercise less, which can cause or worsen insomnia. Less sun exposure can also affect the production of the sleep hormone, melatonin. 

The best way to counter the shorter days is making sure you spend some time outdoors each day. Half an hour to an hour is enough to rejuvenate you and keep your internal clock running smoothly. If you can combine outdoor time with a workout, even better. 

But even if you cannot workout outside, do it at home or hit the gym. Exercise is one of the best ways to improve your sleep quality. 

3. End of Daylight Savings

On the first Sunday of November, clocks fall back one hour, signaling the end of daylight savings time (DST). The good thing: you get an extra hour of sleep. The downside: your body takes time to adjust. 

The end of DST is not as hard on the body as when it begins in Spring. But it still confuses your internal clock a little bit. You might feel sleepy earlier in the evening and find yourself wide awake too early in the morning. 

We recommend you begin adjusting to the new sleep schedule ahead of time. With about a month to go, start sleeping a few minutes earlier each day. By the time the clock rolls back, it will be smooth going (or rather, sleeping) for you.  

4. Ragweed Pollen Fills the Air 

If you have allergies, asthma or any respiratory condition, fall doesn't offer a break in allergen exposure. Summer has a lot of tree and flower pollen. During autumn, ragweed pollen takes over. 

Even if you don't have any ragweeds in your area, you can still get exposed to its pollen since it can travel hundreds of miles. 

If you are sensitive or allergic to ragweed pollen, stay indoors most of the time and when you go outdoors, wear a mask. 

Also keep windows and doors closed. It’s especially important to keep your bedroom allergen-free. Allergy symptoms can leave you unable to sleep. We recommend getting a HEPA air purifier. 

Don’t forget to keep your allergy meds handy. 

5. Winter Blues Might Start to Set In 

Most people don't get SAD (seasonal affective disorder) until winter when the lack of sunlight causes a chemical change in the brain, making them feel, well, sad. SAD can also affect sleep quality.  

But for some people, winter blues can set in earlier. Remember days begin shortening in fall. You are at a higher risk of SAD if you don't make an effort to spend more time outdoors. 

So take that walk, go on a jog, enjoy a hike or go camping. It’s good for your mental health and it will help you sleep better.