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4 Ways Fall Can Disrupt Your Sleep & How to Combat Them

by Reyna Thomas

The leaves are changing colors, the air is getting cooler, and pumpkin spice everything is back on store shelves. It's official: Fall has arrived. For many people, autumn is their favorite time of year. But as the seasons change, so does our sleep quality. Here are four ways that Fall can affect your sleep and what you can do to combat them.

Temperature Changes

girl sleeping snuggled in blanket

If you find yourself tossing and turning when the weather outside starts to cool down, you're not alone. Many people have difficulty falling asleep when the temperature drops. One reason for this is that our body temperature plays a role in regulating our sleep cycle. When it's cooler outside, our internal temperature drops as well, which can make it harder to fall asleep and stay asleep.

To combat this, make sure your bedroom is at a comfortable temperature—not too hot and not too cold. You might also want to consider investing in a comforter or duvet insert that's specifically designed to keep you warm at night without making you sweat. And if you tend to get cold feet at night, try wearing a pair of cozy socks to bed. But, if you usually sleep hot, you should consider upgrading your mattress to one that can better regulate your body temps like a Euro-top, hybrid, or foam mattress.


man suffering from allergies on couch

If you suffer from seasonal allergies, chances are they’re starting to flare up right about now as pollen levels begin to rise in preparation for springtime (yes, pollen starts flying long before spring actually arrives). And if you’re one of the millions of Americans who suffer from seasonal allergies, you know how much they can affect your ability to sleep soundly at night.

Congestion caused by allergy symptoms like runny nose, watery eyes, and sneezing can make it hard to breathe comfortably—which makes falling asleep (and staying asleep) difficult at best . . . and impossible at worst . To combat these symptoms (and get some much-needed rest), consider taking an antihistamine before bed or using a neti pot before turning out the light. You can also look into getting a hypoallergenic mattress like latex, memory foam, or hybrid as well as bedding. And don’t forget to regularly wash your bedding to get rid of any allergens you brought in.

Shorter Days

person turning off alarm

One of the main cues our bodies use to track time is sunlight exposure. So, when the days start getting shorter in the Fall, it can cause our internal clocks to get thrown off, leading to feelings of grogginess and fatigue. Combat this by gradually adjusting your bedtime and waking up time in the days leading up to the time change so that your body has time to adjust. You should also try getting outside for at least 30 minutes a day — even if it’s just a quick walk around the block during your lunch break. The sunshine will help reset your body’s clock so you can feel more alert during the day—and sleep better at night.

Seasonal Affective Disorder

glum woman looking at Fall landscape

Another result of the time change is that some people may start to experience seasonal affective disorder (SAD), which is marked by feelings of depression, anxiety, and fatigue—all of which make it harder for us to get restful sleep at night. If you think you may be suffering from SAD, talk to your doctor about treatment options, which may include light therapy, medication, or therapy. And it doesn’t hurt to try spending some time outside every day so you can get some natural sunlight exposure (even on cloudy days).

Don't let these four potential sleep disruptors keep you from getting your beauty rest this season! By making some small adjustments—like investing in a comfy mattress protector or upgrading your mattress — you can help ensure that you'll be able to enjoy all the best parts of Fall without any sleepless nights. But if you need more help finding your perfect sleep solution Crane's Mattress can help! We carry a great selection of mattresses to help you find just what you need! Have questions? Just give us a call, we’re always here to help!