Why you’re more tired in autumn – and five tips to improve your sleep from the experts at John Ryan By Design

But as the trees turn golden and we settle into the season of comfort, there’s one less charming part of autumn we don’t always talk about - how the shift in seasons can alter our sleep.

If you’ve been feeling more sluggish than usual or finding it harder to get out of bed in the morning, you’re not alone. The secret culprit? Melatonin.

What exactly is melatonin (and why does it matter in autumn)?

Melatonin might not be as exciting as trick-or-treating and bonfires, but it’s absolutely crucial for your sleep.

It’s a hormone produced by the pineal gland in your brain, and its job is simple yet vital: To regulate your sleep-wake cycle.

As the days grow shorter and sunlight is more scarce, your body produces melatonin earlier in the evening, and later into the morning.

More melatonin means you feel ready for sleep earlier but more tired and sluggish in the morning.

On top of that, less sunlight also means less Vitamin D, which helps regulate melatonin production. The result?

Your body feels a little out of sync, leading to those groggy wake-ups and restless nights.

Here’s five easy tips for sleeping better during autumn

But don’t worry - autumn sleep struggles don’t have to ruin your season of cosy nights and comfort food.

Ryan Kerr, sleep expert at mattress retailer John Ryan By Design has offered his five tips to keep you snoozing soundly.

Tip One: Gradually tweak your sleep schedule

As the sun starts to set earlier, it’s tempting to head to bed sooner, but it’s important not to throw off your internal clock too much.

A great trick is to gradually shift your bedtime and wake-up time by 10-15 minutes every few days.

This way, your body has time to adjust to the changing daylight without leaving you feeling jetlagged in your own home!

Tip Two: Get outside

It might be harder to catch those sunny rays but getting outside - especially in the morning - can do wonders for your sleep cycle.

Morning light helps signal to your brain that it’s time to wake up, reducing melatonin levels and boosting your energy for the day.

Even just 15 minutes of outdoor time can make a big difference, so bundle up and soak in that fresh air (bonus points if you bring your coffee with you).

Tip Three: Consider a vitamin D supplement

Less sunshine also means less vitamin D, which can leave you feeling tired and can affect melatonin production.

A daily vitamin D supplement might help keep your energy levels up and improve your overall sleep quality.

Plus, it’s an easy addition to your morning routine - just have it alongside your breakfast.

Tip Four:  Keep your bedroom cool

As the temperatures drop outside, it’s tempting to crank up the heating at night.

But your body actually sleeps best in a cooler environment.

Keep your bedroom temperature around 18.5°C for optimal sleep. If that sounds too chilly, don’t worry - layering up with warm, soft bedding like cotton flannel sheets will keep you snug without overheating.

Tip Five: Stay active

Autumn might make you want to hibernate, but staying active is key to good sleep.

Exercise helps regulate your circadian rhythm and reduces stress, which makes it easier to fall asleep at night.

If it’s too cold or dark for your usual outdoor activities, switch things up with home workouts or indoor gym sessions.

The goal is to keep moving, even if it’s just a brisk evening walk in that crisp autumn air.

Understand how the seasons change your body

Sleep expert Ryan Kerr says: “As autumn sets in, the shorter days and cooler nights can really affect how we sleep, often leaving us feeling out of sync.

“But by understanding how these seasonal changes impact our body’s natural rhythms, we can adjust more smoothly and still get the restful sleep we need.

“Autumn is all about slowing down and getting cosy, and your sleep should be no different.”

Discover more about how to have a better night’s sleep by going to the website John Ryan By Design