Daylight and the Body Clock: Keeping Your Sleep Rhythm in Autumn

With autumn the days grow shorter, mornings brighten later and evenings darken earlier. The body clock, the body's roughly 24-hour internal rhythm, takes its strongest cue from light. That is why our relationship with light during seasonal transitions can directly affect sleep patterns. In this article we look at practical ways to keep a steady sleep rhythm in autumn.

Light and the body clock

Daylight in the morning tells the body the day has begun and supports alertness. Fading light in the evening is part of preparing for sleep. Getting enough natural light during the day and softening light in the evening help this cycle run smoothly.

Making use of morning light

• Opening the curtains or spending a little time outdoors within the first hour after waking is a helpful start.

• Having breakfast by a window easily adds daylight to the routine.

• Even on cloudy days, outdoor light is usually stronger than indoor lighting.

• A short walk at lunchtime increases the light you receive during the day.

Softening light in the evening

In the hours before bed, dimmer lamps with warm tones can be used instead of bright ceiling lights. Lowering screen brightness and limiting screen use for a while before bed make it easier to fall asleep. Keeping the bedroom dark also supports sleep quality.

Keeping times consistent

Even as the seasons change, going to bed and getting up at similar times every day is one of the strongest supports for the body clock. Keeping the weekend wake-up time close to weekdays makes Monday mornings easier. If short naps are needed, keeping them early in the day and brief is recommended.

Individual needs and expert advice

If you notice long-lasting difficulty falling asleep or waking up, marked daytime tiredness or mood changes that come with the season, consulting a physician is recommended. This article is for general information.