But as the trees turn golden andwe settle into the season of comfort, there’s one less charming part of autumnwe don’t always talk about - how the shift in seasons can alter our sleep. If you’ve been feeling moresluggish than usual or finding it harder to get out of bed in the morning,you’re not alone. The secret culprit? Melatonin.
Melatonin might not be as excitingas trick-or-treating and bonfires, but it’s absolutely crucial for your sleep. Did you know with an ad-lite subscription to Milton Keynes Citizen, you get 70% fewer ads while viewing the news that matters to you. It’s a hormone produced by thepineal gland in your brain, and its job is simple yet vital: To regulate yoursleep-wake cycle.
As the days grow shorter andsunlight is more scarce, your body produces melatonin earlier in the evening,and later into the morning. More melatonin means you feelready for sleep earlier but more tired and sluggish in the morning. On top of that, less sunlight alsomeans less Vitamin D, which helps regulate melatonin production.
The result? Your body feels a little out ofsync, leading to those groggy wake-ups and restless nights. But don’t worry - autumn sleepstruggles don’t have to ruin your season of cosy nights and comfort food. Ryan Kerr, sleep expert atmattress retailer John Ryan By Design has offered his fivetips to keep you snoozing soundly.
As the sun starts to set earlier,it’s tempting to head to bed sooner, but it’s important not to throw off yourinternal clock too much. A great trick is to graduallyshift your bedtime and wake-up time by 10-15 minutes every few days. This way, your body has time toadjust to the changing daylight without leaving you feeling jetlagged in yourown home! It might be harder to catch thosesunny rays but getting outside - especially in the morning - can do wonders foryour sleep cycle.
Morning light helps signal to yourbrain that it’s time to wake up, reducing melatonin levels and boosting yourenergy for the day. Even just 15 minutes of outdoortime can make a big difference, so bundle up and soak in that fresh air (bonuspoints if you bring your coffee with you). Less sunshine also means less vitaminD, which can leave you feeling tired and can affect melatonin production.
A daily vitamin D supplement mighthelp keep your energy levels up and improve your overall sleep quality. Plus, it’s an easy addition toyour morning routine - just have it alongside your breakfast. As the temperatures drop outside,it’s tempting to crank up the heating at night.
But your body actually sleeps bestin a cooler environment. Keep your bedroom temperaturearound 18.5°C for optimal sleep.
If that sounds too chilly, don’t worry - layeringup with warm, soft bedding like cotton flannel sheets will keep you snugwithout overheating. Autumn might make you want tohibernate, but staying active is key to good sleep. Exercise helps regulate yourcircadian rhythm and reduces stress, which makes it easier to fall asleep atnight.
If it’s too cold or dark for yourusual outdoor activities, switch things up with home workouts or indoor gymsessions. The goal is to keep moving, evenif it’s just a brisk evening walk in that crisp autumn air. Sleep expert Ryan Kerr says: “Asautumn sets in, the shorter days and cooler nights can really affect how wesleep, often leaving us feeling out of sync.
“But by understanding how theseseasonal changes impact our body’s natural rhythms, we can adjust more smoothlyand still get the restful sleep we need. “Autumn is all about slowing downand getting cosy, and your sleep should be no different.” Discover more about how to have abetter night’s sleep by going to the website JohnRyan By Design.
