Effects of Fall Weather on Sleep: How Can I Sleep Better in the Fall?

As the seasons change, so do we. Just as leaves turn golden and the air grows crisp, your sleep can also feel the effects of autumn. From shorter days to cooler nights, this season brings subtle but important changes that may influence how rested you feel.

Let’s explore what’s happening and how you can adjust to sleep better as the nights draw in!

What Happens to the Weather in Autumn?

Autumn ushers in a unique blend of environmental changes. Depending on where you live, you might notice:

• Shorter days and longer nights
• Dropping temperatures as summer fades
• More rainfall or damp air in some regions
• Colourful foliage and falling leaves in cooler climates
• Clashes of dry and damp air, leading to unsettled weather

These seasonal shifts don’t just affect the outdoors — they influence your body clock, mood, and even how comfortable your bedroom feels at night.

How Autumn Weather Impacts Your Sleep

Autumn brings a host of environmental changes, and your sleep patterns may be one of the first things affected. Just as some animals prepare for hibernation, we too can feel the seasonal shift in our quality and quantity of rest!

So, what can happen exactly? Let's break it down:

• Shorter daylight hours can make it harder to wake up early in the morning. With less exposure to natural light, your body produces more melatonin, which can leave you feeling groggy when the alarm goes off.

• Cooler nights mean temperature dips under the duvet. If you’re prone to overheating or night sweats, this can actually improve sleep quality. But for those who tend to feel the cold, extra layers may be needed to stay comfortable.

• Seasonal depression is very real. Reduced sunlight can trigger Seasonal Affective Disorder (SAD), which for some leads to low mood, fatigue, and even excessive sleeping [1].

• A natural sleep boost from cooler air. A drop in temperature may help you fall asleep faster and stay asleep longer. Sleep experts recommend keeping the bedroom around 16–20°C (60–70°F) for optimal rest—meaning crisp autumn air can actually work in your favour [2].

• Stormy weather and restless nights. If your area is prone to blustery winds or thunderstorms, sudden noises can interrupt sleep cycles and make it harder to drift off.

• Seasonal sniffles. Autumn often brings congestion, coughs, and sneezes—not to mention itchy eyes and stuffy noses. These sensitivities can make it trickier to breathe comfortably at night, especially if you’re already prone to disrupted sleep.

Tips for Better Sleep in Autumn

For every seasonal challenge, there’s a solution. The good news? Small changes to your routine and sleep environment can make a BIG difference in how rested you feel!

General Sleep Habits

• Head to bed a little earlier to offset darker mornings
• Unplug from screens at least 30 minutes before sleep
• Avoid caffeine and sugary snacks late in the day
• Try blackout curtains or a sunrise alarm to help regulate your body clock
• Change sheets weekly and stay hydrated to combat congestion

If You’re Always Cold at Night

As temperatures dip, layering becomes key. Instead of piling on heavy covers that trap heat and cause overheating, focus on bedding that balances warmth with breathability. A smart layering system keeps you warm when the nights are chilly, while still allowing air to circulate so you don’t wake up clammy.

• Luxury Bamboo Down Alternative Duvet + Everyday Fleece Blanket — This pairing is designed for cosy nights without bulk. The duvet adapts to your body temperature with a breathable bamboo viscose blend, while the fleece blanket adds an extra-soft layer of warmth. Together, they provide insulation and comfort you can adjust throughout the season.

💡 Extra tip: Keep an additional lightweight throw at the foot of your bed. That way, you can easily add or remove layers depending on how cold the night feels.

If Seasonal Depression Affects Your Rest

Less sunlight can lead to Seasonal Affective Disorder (SAD), often causing fatigue or restless sleep [1]. Creating a calming evening routine can make a difference:

• Try relaxation techniques such as deep breathing, light stretching, or journaling before bed
• Keep your bedroom dark and cool to support melatonin production
• Consider gentle sleep aids like a sunrise alarm or calming teas
• Weighted blankets have also been shown to promote calmness by providing light, even pressure—similar to the sensation of a hug—which may help ease anxiety and make it easier to unwind before sleep

If Stormy Nights Keep You Awake

Blustery autumn weather can disrupt your sleep with sudden noises. Try these easy calming tricks to help:

• Pull down the shades and block drafts to muffle outdoor sounds
• Use earplugs or a white noise machine for consistent sound
• Read a book to settle your mind instead of scrolling on your phone
• Practise deep breathing or meditation until the storm passes
• Spritz lavender-scented linen spray on your pillow to encourage relaxation
• If you enjoy soundscapes, ASMR recordings can be surprisingly effective for drifting off

If You Struggle with Seasonal Sniffles

Colds, congestion, and itchy eyes are common in autumn. To keep your airways clearer at night:

• Wash and change sheets weekly
• Cooling 100% Bamboo Bed Sheets — Moisture-wicking, hypoallergenic, and naturally breathable, these linens stay cleaner for longer and repel common household non-living allergens. That means you can feel refreshed without worrying about the complications of hidden irritants—perfect for sensitive sleepers!
• Elevate your head with a supportive pillow to ease airflow
• Wear a nasal strip if congestion is heavy
• Run an air purifier in your bedroom
• Stay hydrated and avoid alcohol, which can worsen nasal dryness

Join the Conversation

What’s your favourite thing about autumn? Do you notice your sleep getting better—or worse—as the nights draw in? Share your thoughts in the comments below. The Cosy community would love to hear from you!

💡 Special Reader Offer
We’ve enclosed a 10% off coupon just for you. Use code BLOG10 at checkout to refresh your bedding and give your sleep a seasonal upgrade.

Resources: 

1. Anderson, J. L., Rosen, L. N., Mendelson, W. B., Jacobsen, F. M., Skwerer, R. G., Joseph-Vanderpool, J. R., Duncan, C. C., Wehr, T. A., & Rosenthal, N. E. (1994). Sleep in fall/winter seasonal affective disorder: effects of light and changing seasons. Journal of psychosomatic research, 38(4), 323–337. https://doi.org/10.1016/0022-3999(94)90037-x 
2. Onen, S. H., Onen, F., Bailly, D., & Parquet, P. (1994). Prévention et traitement des dyssomnies par une hygiène du sommeil [Prevention and treatment of sleep disorders through regulation] of sleeping habits]. Presse medicale (Paris, France : 1983), 23(10), 485–489.