When autumn arrives, many people notice a change in their energy, mood, and especially their sleep. The days get shorter, the brightness decreases, routines change, and without realizing it, our sleep cycle can become less stable. We feel more tired, fall asleep less easily, wake up more often, or get up without feeling rested. However, this is not inevitable. There are simple and natural actions to regain quality sleep and support well-being during this transition period.
Why do we sleep less well in autumn?
The primary cause is the decrease in natural light. Daylight is one of the main signals that regulate our internal clock. Less exposure to light means a drop in serotonin during the day, which then results in less effective melatonin production in the evening. Falling asleep becomes more difficult, and sleep less deep.
Temperature variations also play a role. In autumn, nights become cooler but homes often remain heated. If the bedroom is too warm, the body has more difficulty switching to rest mode. Added to this is the return to routine, mental load, increasing responsibilities that can keep the mind active when trying to go to bed. Finally, with more time spent indoors, screen exposure increases. The blue light they emit delays melatonin secretion, further disrupting the sleep cycle.
The effects of disturbed sleep
Lower quality sleep quickly impacts daily life. There is a drop in energy, increased irritability, stronger cravings (often for sweets), difficulty concentrating, greater emotional sensitivity, and a less effective immune system. For many people, this can even influence weight management. Sleep is a fundamental pillar of health: when cared for, many other elements fall into place more naturally.
How to improve sleep in autumn
Expose yourself to natural light + light therapy
The first step is to increase exposure to natural light first thing in the morning. Even on a cloudy day, a few minutes outside help the brain regulate the production of hormones that influence energy during the day and sleep at night. When outdoor light is lacking, light therapy becomes a useful solution. A lamp designed to mimic daylight, used in the morning for 20 to 30 minutes, can help improve mood, vitality, and sleep quality. They are easily found in pharmacies and are especially effective in Quebec where brightness decreases rapidly between September and March.
Move regularly, gently
Regular movement also promotes deep sleep. Intensity is not necessary, but rather consistency. Walking, gentle yoga, stretching, or a nature hike allow the body to release tension, reduce stress, and facilitate natural falling asleep.
The important thing is simply to not be sedentary, especially in autumn when we stay indoors more.
Create an evening slowing-down ritual
The body needs signals to understand it is time to rest. An evening ritual—even a very simple one—helps the nervous system switch from “action” mode to “recovery” mode. This can be a relaxing herbal tea, a warm bath, a stretching session, or a few pages of reading by soft light. The goal is not to perform a perfect routine, but to associate the end of the day with a moment of gentleness and slowing down.
Reduce screen exposure
It is also helpful to limit screen exposure before bedtime. If completely avoiding screens is difficult, reducing their brightness or activating “night” mode decreases the impact on melatonin production.
Support the body with nutrients + Melatonin
Certain plants, vitamins, and minerals can support the nervous system and promote restorative sleep, especially during seasonal changes.
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Magnesium helps relax muscles and calm mental activity. It is often recommended in the evening, particularly if tension or a feeling of an “active brain” is felt at bedtime.
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Ashwagandha, an adaptogenic plant, helps the body regulate cortisol and reduce mental overload. It is especially useful when stress is present or sleep is disturbed by anxiety or rumination.
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Melatonin, a hormone naturally produced by the brain in the evening, can be used as a supplement when falling asleep is difficult. It does not “put you to sleep”: it simply signals the body that it is time to rest. A low dose is often sufficient.
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The B vitamin complex supports the nervous system, stable daily energy, and can help avoid nighttime awakenings related to exhaustion.
Optimize the sleep environment
The environment in which we sleep plays an essential role in sleep quality. A bedroom that is too warm, too bright, or cluttered can make falling asleep more difficult, even if we feel tired. It is generally recommended to keep the bedroom slightly cool, around 18 to 20 °C, as the body falls asleep more easily when its internal temperature drops. Dim lighting or complete darkness also helps naturally stimulate melatonin production. Opaque curtains or a simple sleep mask can be used if necessary. Finally, limiting distractions—such as television, laptops, or phone notifications—helps reserve this space only for rest, which helps the brain associate the bedroom with sleep and not activity or stimulation.
When sleep becomes restorative again, the body follows
When sleep regains its natural rhythm, everything else improves. Energy becomes more stable from day to day, mood balances, concentration returns more easily, and cravings for sugar or coffee slow down on their own. The immune system is also strengthened, which is especially valuable in autumn. Even digestion and weight management can become smoother simply because the body functions in a recovery state instead of constantly being on alert. Sleep is a pillar: as soon as it is supported, many other aspects of well-being realign naturally.
Ultimately, autumn can disrupt our rhythms, but it can also become a season of returning to oneself. By gently adjusting habits—light, movement, evening rituals, calming the nervous system—it is possible to regain deep and restorative nights and get through the season with more energy, calm, and balance.
Because in reality, sleeping better means living better.