6 Expert Tips for Seamless Summer-to-Fall Sleep Transition

by Janis Blonde

Unlock a season of restful nights and rejuvenation as we guide you through the art of transitioning your sleep routine from the carefree days of summer to the cozy embrace of fall. Discover six expert sleep tips to easily unlock a season of deep and restorative slumber. 

1. Go To Bed 30 Minutes Earlier 

One of the major factors influencing our sleep between seasons is light. It's both invigorating and a suppressor of melatonin—the sleep-inducing hormone. As daylight dwindles, our brains naturally signal an earlier bedtime. To gracefully adapt, consider gradually adjusting your sleep schedule in the weeks leading up to the end of daylight-saving time. Plus, with the cold and flu season on the horizon, sleep can be your best defense. A half-hour earlier bedtime can be your best defense against illness, boosting your body's immunity and overall well-being.

2. Use a Humidifier 

The increase of allergies and decrease of moisture in the air in the fall can also impact sleep. Bringing a humidifier into your room at night can add moisture to the air and help alleviate coughing and dryness-induced snoring. 

Get outside in the fall to maximize vitamin D

3. Get Outside 

Fall's shorter days mean less exposure to sunlight, and that's not good news for your body's vitamin D production, a key player in melatonin production. Combat this by prioritizing outdoor time. Whether it's taking a work call outside, enjoying an evening walk, or getting a morning run in, maximizing your light exposure ensures that your sleep remains steadfast as the season shifts. 

4. Get Some Exercise 

Fall is the perfect time to take advantage of the cooler weather and recommit to your workout plan and get better sleep as a result. Regular exercise can reduce symptoms of anxiety and depression, and it has also been shown to help you fall asleep faster, improving your overall sleep quality. So, it’s a win-win! Just don’t exercise too close to bedtime, or you’ll get yourself too worked up, making it harder to fall asleep. 

5. Adjust the Temperature

The ideal temperature for sleep is 65°F/18°C, so the change in temperature during autumn is one that works in most people's favourbut being too warm and cozy in bed can make getting up in the morning more difficult. So, as the weather changes, make sure you’re making any necessary adjustments to get your home to the temperature you need for a better night’s sleep.  

Change up your bedding in the fall

6. Change Up Your Bedding (Or Even Your Mattress!) 

The thermostat isn’t the only thing that influences temperature—your bedding, and your mattress, play a part, too. If you tend to get hot during the night, try high quality Sateen sheets with a silky smooth feel, or Percale sheets, which are crisp, cool, and lightweight. On the flip side, if you run on the colder side, you may want to try bundling up at bedtime. Consider finding a fluffier blanket or duvet to keep warm. 

Because we know that your mattress type can affect your temperature control as well, Haven mattresses are made with a moisture-wicking cool-to-the-touch bamboo cover, and cool gel infused soy-based foam to keep your body at the ideal temperature. Sleep on a Haven and awaken to a new level of comfort, rejuvenation, and well-being! 

Find Rejuvenating Sleep on a Haven Mattress