As we settle into autumn, days grow shorter and mornings darker, bringing the cozy charm of burnt orange and red leaves but also affecting our sleep. With less daylight, our bodies produce more melatonin, which can lead to feeling tired and sluggish, making it even more important to adapt to this seasonal change.


As the clocks go back, Hypnos offers advice to help you create a calming sleep environment, transforming your bedroom into a sanctuary all year round.


1. Skip the Lie-In

Darker mornings can tempt us to sleep in, especially on weekends. But keeping a consistent wake-up time minimizes "social jetlag" that often occurs when weekday and weekend schedules vary. Instead of sleeping in to recover from a late night, take a short nap to make up for lost sleep without disrupting your natural rhythm.


2. Adjust Gradually

Prepare your body for the time change by adjusting bedtime by twenty minutes each night during the week before the clocks go back, gradually reaching an hour earlier. This simple shift eases the transition for a smoother adjustment.


3. Choose the Right Duvet

Selecting a duvet with the right tog rating is key to sleeping comfortably as temperatures drop. In colder months, a 13.5 tog duvet with extra layers can provide warmth, while a 16.5 tog option is ideal for those who feel the chill more intensely.


4. Set Your Heating

Waking up to a cold room can be uninviting, encouraging us to stay in bed longer. To avoid this, set your bedroom temperature to around 18 degrees Celsius for an ideal sleep environment. Program your heating to start half an hour before you wake up so your room is warm without heating it through the night, which can disturb sleep.


5. Soak Up Natural Light

With darker mornings and evenings, it’s important to seek natural light during the day. Open curtains and blinds first thing to let in daylight, and try to step outside for at least 10 minutes in the morning. Exposure to natural light stimulates the release of dopamine and serotonin, lifting your mood. Consider a light-emitting alarm clock to mimic a sunrise for a gentle, light-induced wake-up.


6. Get Cozy

Starting the day refreshed is essential, and comfort plays a big role in that. A wool mattress protector adds extra cushioning and warmth while remaining breathable. Pair this with plush pillows made of natural materials like alpaca wool for support that’s both cozy and temperature-regulating during colder nights.


7. Prioritize a Quality Mattress

A restful sleep ultimately hinges on your mattress. A mattress crafted from natural fibers like wool, cashmere, or silk, with pocket springs for added comfort, promotes airflow, regulates temperature, and reduces allergens, enhancing your overall sleep quality.


Embrace these steps to ease the transition as the clocks go back, helping you wake up revitalized and ready to greet the shorter days with energy.