Struggling to sleep now that autumn’s rolling in? You’re not alone! Here are some cool, totally free tweaks to improve your sleep this season and leave you feeling well-rested.

It’s that time of year again when the shift in weather has us tossing and turning, unable to get those solid Z`s. Whether it’s darker mornings or cooler nights messing with our body clocks, seasonal changes can seriously affect sleep. And if you’re already not getting enough rest, it’s time to take action. Good sleep is essential for everything—our mood, heart health, and energy levels.

So why does autumn mess with our sleep?

Our sleep is closely tied to our circadian rhythm—that internal body clock that responds to light and darkness. When autumn hits, shorter days and less sunlight can throw this clock out of sync, leaving us feeling groggy, restless, and tired during the day.

Plus, less sunlight impacts our hormones, particularly melatonin, which makes us sleepy. With the days getting darker earlier, we might feel tired earlier, too. And let’s be real—cooler weather can put a damper on our mood, making sleep quality suffer.

Add to that the fact we’re spending more time indoors, doing less physical activity, and you’ve got a recipe for disrupted sleep.

7 Free Hacks to Get Your Sleep Back on Track

1. Get Outside Every Morning Morning light is a game-changer! It stops melatonin production and boosts serotonin, making you feel awake. So even though it’s getting colder, don’t hibernate indoors. Get outside for some morning rays or at least let as much light into your home as possible.
2. Embrace the Season and Slow Down Think of autumn as nature’s way of telling you to chill out. Just like animals prep for winter, we can embrace the slower pace and take it easy. Notice the change in energy and mood—lean into it, slow down, and appreciate those cozy evenings.
3. Move (Even When You Don’t Want To) It’s tempting to skip workouts when it’s cold and wet outside, but moving your body is key to better sleep. If running in the rain isn’t your thing, switch it up! Try the gym, indoor workouts, or a brisk walk. Even small bursts of movement—like taking the stairs or doing squats during TV ads—help you sleep better.
4. Prepare for Time Changes Early With the clocks going back soon, it’s smart to adjust your sleep schedule little by little. Try heading to bed 10 minutes earlier each night to ease into the time change without throwing off your sleep.
5. Stick to a Sleep Routine Consistency is key when it comes to sleep. As cozy as it is to sleep in on the weekends, resist the urge. Waking up at the same time every day keeps your body’s clock in check, making it easier to fall asleep and stay asleep during the week.
6. Make Your Room a Sleep Sanctuary Create the ultimate cozy bedroom. Keep the room dark (use blackout curtains or an eye mask), quiet (try earplugs or white noise), and the right temperature (around 18°C is ideal). Banish screens and distractions, and turn your space into a sleep-only zone.
7. Top Up Your Vitamin D OK, this one isn’t 100% free, but it’s a good idea to check your vitamin D levels as the sunlight fades. Vitamin D deficiency can mess with sleep, so consider a supplement—your body will thank you!

Get ready to snooze better and wake up refreshed, no matter how chilly or dark it gets outside. With these simple hacks, you can reclaim your sleep and take on the new season feeling your best!