Seasonal Change and Sleep: How to Sleep Better at the End of September

With the arrival of autumn, the days begin to shorten, temperatures drop, and our bodies clearly feel the seasonal shift. This is a transitional period that can significantly affect our sleep and the way we experience rest at night.

Shorter Days and Less Light: The Effect on Melatonin

One of the first changes we notice is the reduction in daylight hours. This has a direct impact on the production of melatonin, the hormone that regulates the sleep-wake cycle. Less exposure to sunlight often means greater difficulty falling asleep, more frequent night-time awakenings, or a general feeling of tiredness during the day. To counter this effect, it’s important to get as much natural light as possible, especially in the early morning. Even a short walk outdoors can help reset your internal clock and promote deeper, more restorative sleep.

Cooler Weather and Seasonal Illnesses

As temperatures drop, early autumn colds, sore throats, and joint aches start to appear — all of which can interfere with sleep. The solution? Keep your bedroom at a stable, comfortable temperature, ideally around 20°C (68°F). Choosing the right mattress is also crucial, one that offers proper thermal comfort and good air circulation. Memory foam mattresses with breathable covers are an excellent ally for sleep wellness during the changing seasons.

More Sedentary Lifestyle

The shorter days often lead to a reduction in physical activity. This can negatively impact sleep quality, as the body receives fewer clear signals about when it’s time to be active and when it’s time to relax.

Maintaining a daily movement routine — even light — is a good strategy. Stretching, yoga, or a short walk after dinner can help release tension and prepare the body for better sleep.

Nutrition and Circadian Rhythms

During seasonal transitions, it’s easy to fall into the habit of eating heavier foods or reaching for sugary snacks to fight off fatigue. However, these types of food can disrupt nighttime rest, leading to insomnia or frequent awakenings.

Instead, opt for foods rich in tryptophan — such as dairy products, eggs, legumes, and nuts — which support the natural production of melatonin and serotonin, two hormones essential for restful sleep.

The Key Role of the Mattress

In every season, but especially during times of change, the mattress you sleep on plays a vital role. An inadequate support system can worsen sleep disturbances, cause muscle pain, and increase stress.

It’s worth checking the condition of your mattress and evaluating its comfort level. If there are signs of sagging or uneven areas, it may be time for a replacement. An ergonomic mattress that adapts to your body and its seasonal needs can truly make a difference.

The seasonal transition at the end of September can be a delicate time for our physical and mental balance. Shorter days, reduced physical activity, and the first chills of autumn all put our bodies to the test. These are all factors that can have a real impact on sleep, making it harder to rest well.

But by adopting a few simple strategies — including choosing the right mattress — you can get through this period with better nighttime well-being, and in turn, improve your overall quality of life.