In autumn, many people notice that falling asleep becomes harder. It gets dark early, the days grow shorter, and the body does not always adapt immediately. Because of this, sleep may become restless: difficulty falling asleep, night awakenings, or mornings without a feeling of rest.

This article explains why this happens in autumn and what you can do to sleep peacefully again.

Why sleep changes in autumn

1. Shorter daylight hours

Light disappears earlier than we are used to, affecting the circadian rhythm. The body may “get confused” about when to rest and when to stay active.

2. Emotional fatigue of the transitional season

Autumn brings not only beauty but a higher need for emotional resilience. Work, studies, and shorter days create pressure that makes it harder to relax in the evening.

3. Less natural vitamin D

Reduced sunlight lowers alertness. It can make a person feel sluggish and complicate evening relaxation.

4. Temperature fluctuations

Warm days and cold nights are not ideal for stable sleep and may lead to more fragmented rest.

How to support your sleep in autumn

The autumn rhythm is not an obstacle but a signal to take better care of yourself. Several simple steps help restore internal balance.

Keep a consistent schedule

Going to bed and waking up at the same time makes evening rest more natural.

Reduce evening light exposure

Dim lighting and avoidance of screens an hour before sleep create a gentle transition to rest.

Include walks in your day

Even short outdoor activities help the body better perceive the shift from day to evening.

Create comfort in your room

Cool air, freshness, and quietness play an important role in good sleep.

Gentle natural support

Choose dietary supplements that help set the mood for evening rest. One such option is Flomma.

Flomma — for those who want to fall asleep easily and without tension

Flomma is designed for adults and children from 3 years old when calm evening mood and easy falling asleep are needed. It contains no alcohol, lactose, or gluten, does not cause habituation, and does not affect the central nervous system. It may be helpful during periods of emotional stress when a gentle, natural way to relax before sleep is important.

FAQ

Why is it hard to fall asleep in autumn?
Often due to shorter daylight, weather changes, and overall seasonal fatigue. The body doesn't immediately adjust to the new rhythm.

How to improve sleep in autumn?
A stable routine, dim light in the evening, a ventilated room, and calm evening habits help.

What helps you fall asleep faster in the evening?
Limiting screens an hour before bedtime, creating comfort in the bedroom, and avoiding heavy tasks. Small rituals — a warm shower or quiet music — can also work.

Can dietary supplements be part of the evening routine?
Yes, some people use them as part of a balanced lifestyle, especially if they contain plant-based components that promote relaxation.

When should you pay more attention to your sleep routine?
If falling asleep takes longer, night awakenings appear, or mornings bring exhaustion.

Autumn is a time of gentle changes and new habits. If your sleep becomes restless, it’s a reminder to slow down and take care of yourself. Consistent evening rituals, comfortable conditions, and gentle support such as Flomma help restore calm.

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