As clocks fall back and nights grow longer, many struggle to sleep, with Google searches for “why can’t I sleep” hitting 5,400 monthly, spiking in autumn. Sleep experts from Bensons for Beds, alongside psychotherapist Eloise Skinner, highlight seasonal factors like temperature swings, reduced daylight, and spooky season stress as key culprits. Here’s why autumn disrupts rest and how to counter it.
5 Seasonal sleep disruptors and solutions
- Spooky season stress. Halloween’s jump scares and late-night parties disrupt routines. A Bensons for Beds study found 47% of British adults fear the dark, intensified in autumn. “Our fear of the dark can relate to primal instincts and the fact that we’re more at risk and vulnerable when we can’t see our full surroundings,” says psychotherapist Eloise Skinner. “Feelings of uncertainty, loneliness, or isolation in the darkness can provide a large space for our imagination to envisage frightening situations.” Use noise-cancelling earplugs or white noise machines to block fireworks or party sounds, and consider a night light for comfort.
- Temperature swings. Autumn’s erratic weather complicates body temperature regulation. Emma Beck, Buying and Merchandising Manager at Bensons for Beds, advises, “People often assume the fluffier or heavier the duvet, the warmer it’ll be but that’s not always the case. A high tog rating is a much better indicator of insulation. For autumn and winter in the UK, a 13.5 tog is ideal. It keeps heat in and helps reduce your reliance on the thermostat.” An All-Seasons duvet, like the Slumberland 3-in-1, offers a 4.5 tog for warmer months, a 9 tog for cooler ones, and combines for a 13.5 tog in winter.
- Lack of light. Shorter days disrupt melatonin production, the hormone regulating sleep. To reset your body clock, get outside within an hour of waking to signal daytime. In the evening, dim lights, take warm baths, and avoid screens to cue rest. A consistent wind-down routine helps your body prepare for sleep, countering the effects of reduced daylight.
- Autumn allergens. Ragweed, mould from damp leaves, and dust mites triggered by heating can cause allergic reactions, disrupting sleep. Simply by Bensons Anti-Allergy twin pillows (£24.99) feature anti-allergy fibres to reduce irritation, with a soft microfibre cover for comfort. Machine-washable, they stay fresh longer, easing allergy-related sleep issues.
- Diet and rich foods. Autumn’s hearty meals, like stews and puddings, can hinder digestion and sleep. Avoid rich, spicy, or sugary foods at night and limit caffeine after 2pm. Opt for sleep-promoting fruits like pineapples, cherries, or bananas, rich in melatonin, magnesium, and potassium, which relax muscles and improve rest.
“Sleep is fundamental to our mental and physical well-being,” says Rachel Marshall, Brand Marketing Manager for Bensons for Beds. “By making small, seasonal adjustments, whether it’s changing your bedding, limiting scary content, or managing allergens, we hope that everyone can work towards a better night’s sleep, no matter the season.”
To boost sleep quality, maintain a consistent bedtime, keep your bedroom cool (16–18°C), and limit exposure to blue light from devices. Recent NHS guidance emphasises that adults need 7-9 hours of sleep nightly for optimal health. Autumn’s challenges are real, but small changes can make a big difference.
