Effects of Fall Weather on Sleep: How Can I Sleep Better in the Fall?

Effects of Fall Weather on Sleep: How Can I Sleep Better in the Fall?

Lots of things are affected by a change in the weather. One of those things is your sleep. 

How, you might ask? Keep reading to find out. 

What happens to the weather when it’s fall season?

Fall is also known as Autumn. Depending on where you live, Autumn can have some major changes in the feel and look of your environment. Autumn is usually defined by the following seasonal patterns:

  • The days become shorter. 
  • The temperature begins to drop.
  • In some places, rainfall can increase. 
  • In places with colder winters, trees can change color (shades of red, orange, yellow, and brown) and lose their leaves.
  • The clash between cold, dry air and warm, humid air increases. 
  • Some describe autumn as “darker” than other seasons. 

How does this affect me? 

The fall weather has a lot of changes that come along with it, and one of those changes might be your own sleeping patterns. Just like some animals prepare to hibernate in the fall season, we can also prepare for the effects the new change in the weather can have on our sleep quality and quantity. 

So, what can happen, exactly?

  • Shorter daylight means it might be harder to wake up early in the morning. 
  • Cooler weather means colder nights - if you’re prone to night sweats, this can be helpful. For those who are always cold, bundling up might be necessary. 
  • Seasonal depression is a very real thing. For some, Seasonal Affective Disorder can also lead to excessive sleeping, too [1]. 
  • A drop in the temperature might make it easier to fall and stay asleep. Experts recommend keeping the AC at around 60 to 70 degrees Fahrenheit for optimal snoozing each night, so the drop in the outside temperature could actually be beneficial [2].
  • If your area is prone to loud thunderstorms in the fall, it might be harder to fall and stay asleep. 
  • The fall season is notorious for bringing along its onslaught of hypersensitivities - we’re talking stuffy noses, colds, coughing, sneezing, sniffling, itchy eyes, the lot. If you have a sensitive nose, it might be harder to sleep this season. 

What should I do to get better sleep in the fall?

For every problem, there’s a solution. Don’t worry! We’ve got you covered this fall:

  • If the shorter days are making it more difficult to wake up each morning, you can try some of the following tricks - 
    • Set an earlier bedtime
    • Unplug at least 30 minutes before bed (that means no laptop, tv, or cell phone)
    • Avoid late-night snacking
    • Avoid caffeine later in the day or sugary drinks before bed
    • Put your phone on silent mode
    • Move your alarm clock across the room so you can’t hit snooze
  • If you’re one of the many people that is always cold, we recommend our Luxury Bedding Collection. We have the warm and comfy fall essentials you need, like our Luxury Comforter, which adapts to your body temperature with a breathable and moisture-wicking bamboo viscose blend that circulates airflow, keeping you cool when it’s hot and warm when it’s cold. The Everyday Fleece Blanket is another great option for the Autumn chills - these blankets are made with 100% microfiber polyester, are hypoallergenic, and designed with a fleece finish for superior softness and cleanliness.
  • If you’ve ever suffered from seasonal depression, you know how difficult it can be to get some good quality rest. We recommend trying our Luxury Weighted Blanket. The warm, comforting feeling that the Cosy Weighted Blanket provides is unmatched. Deep-touch pressure stimulation technology is created by thousands of tiny glass beads evenly distributed throughout the fabric. This helps promote calmness and tranquility, potentially reducing feelings of anxiety and depression.
  • Are loud thunderstorms keeping you up all night this fall? Try some of these tips - 
    • Pull the shades and muffle outside sounds 
    • Muffle the outdoors even more with heavy-duty earplugs
    • Use a sound machine near your bed to lull you into a peaceful sleep
    • Read a book before bed to take your mind off of the storm and help you nod off
    • Practice meditation through deep breathing exercises until the storm passes
    • Use some Cosy House Lavender Linen Spray on your sheets to promote relaxation and aromatherapy during the height of the storm 
    • ASMR is popular and useful - put on your headphones and fall asleep to your fave ASMR podcaster or YouTuber 

  • If you suffer from a sensitive nose, and you’re not sure what to do about the fall weather bringing with it all its might, try some of these ideas - 
    • Change your sheets weekly
    • Switch out your old sheets for Cosy Luxury Bed Sheets, which are made with a hypoallergenic bamboo viscose blend that wards off common household non-living allergens for a less stuffy snooze 
    • Prop your head up to get some extra air into your stuffy airways with a Luxury Pillow, which is designed to give extra support, coolness, and comfort to the head and neck
    • Wear a nasal strip while you sleep
    • Run an air purifier
    • Drink plenty of water and avoid alcohol 

What is your favorite thing about the fall season? Do you sleep better or worse when Autumn rolls around? Let us know in the comments below. The Cosy community would love to hear from you!

We've gone ahead & enclosed a 10% off coupon below for you to use if you'd like to take the plunge and try out our sheets for yourself! To shop our collection & get 10% OFF Use the code 'BLOG10' at checkout.


  1. Anderson, J. L., Rosen, L. N., Mendelson, W. B., Jacobsen, F. M., Skwerer, R. G., Joseph-Vanderpool, J. R., Duncan, C. C., Wehr, T. A., & Rosenthal, N. E. (1994). Sleep in fall/winter seasonal affective disorder: effects of light and changing seasons. Journal of psychosomatic research, 38(4), 323–337. https://doi.org/10.1016/0022-3999(94)90037-x 
  2. Onen, S. H., Onen, F., Bailly, D., & Parquet, P. (1994). Prévention et traitement des dyssomnies par une hygiène du sommeil [Prevention and treatment of sleep disorders through regulation] of sleeping habits]. Presse medicale (Paris, France : 1983), 23(10), 485–489. 
Marge Hynes

Written by Marge Hynes