October 3, 2025

How to ensure good sleep in the autumn darkness

in News

When autumn brings dark mornings and early evenings, many people experience changes in their sleep rhythms. Our bodies are largely controlled by light, and as the days get shorter, both energy levels and sleep can be affected. To ensure good sleep in the autumn darkness, it is important to create the right routines, have a comfortable bedroom and choose products that promote rest.

Why is sleep important in the fall?

Sleep gives the body the opportunity to recover, build energy and strengthen the immune system – something that is especially important as we enter the cold and dark season. Lack of sleep can lead to lower concentration, increased stress and a feeling of restlessness. That is precisely why you should prioritize sleep when autumn arrives.

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Tips for good sleep in the autumn darkness

To get better sleep, you can make small but effective changes in your everyday life:

Create regular bedtime routines – go to bed and get up at about the same time every day.
Create a dark bedroom – use blackout curtains to avoid distractions from street lights.
Invest in good bedding – silk, bamboo or soft satin can make a big difference.
Choose a comfortable duvet - temperature-regulating duvets contribute to a stable body temperature.
Use quiet evening routines – read a book or drink a cup of herbal tea instead of using a screen.
Have the right pillow – a pillow adapted to your sleeping position gives your neck and shoulders optimal support.

Avoid screen use before bed

Did you know that the light from the screen disrupts falling asleep and sleep?

Screen time before bed can disrupt sleep because the light from mobile phones, tablets and computers inhibits the production of melatonin – the body’s natural sleep hormone. When melatonin levels drop, it takes longer to fall asleep and sleep becomes lighter and more restless. In addition, screen content keeps the brain active,

whether it's social media, emails or movies, and this makes it harder to calm down. The result is often shorter sleep time, poorer quality of sleep and a restless morning. For the best possible night's sleep, it is recommended to put away screens at least one hour before bedtime and instead choose quiet evening routines.

Remember!

Fixed bedtime routines

Avoid screen use

Dark bedroom

Comfortable bedding

The right pillow

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Do you need more sleep in the fall?

No – the body doesn't actually need more sleep in the fall than the rest of the year. The body produces more melatonin (the sleep hormone) when it's dark, which makes us sleepier.

Why do I sleep worse in the fall?

Darkness affects the body's production of melatonin, and many people experience sleep patterns being shifted. The body uses more energy to stay warm, which can lead to an increased need for rest.

How many hours of sleep do I need?

Most adults need 7–9 hours of sleep each night to function optimally.

Can bedding really affect sleep?

Yes, good bedding regulates temperature, feels comfortable against the skin and can contribute to a more restful sleep. Also make sure you have a sufficiently warm duvet so that you don't wake up because you're cold.

Which duvet is best for autumn?

A temperature-regulating down duvet or an all-season duvet is often a good choice in the autumn darkness. Check out our duvets here: ➤

Temperature-regulating silk bedding

Did you know that silk bedding is just as suitable for winter as it is for summer? Silk has temperature-regulating properties and also keeps you cozy and warm in winter.

Silk bedding has an insulating effect.

Silk bedding has also played an important role on cold winter nights. Silk is a natural thermal regulator and maintains body temperature throughout the night. Thanks to the air trapped between the silk threads, heat is retained and creates an insulating effect. You might not think so because of the light weight of silk, but if you lie down in silk you will feel as if you are lying on a cloud. Even when it is cold, the soft fibers of silk bedding will envelop the body's shape perfectly and retain the natural warmth of the skin. Some call this the "embrace" of silk.

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