As daylight savings comes to an end and autumn settles in, our days become shorter, our mornings cooler, and our energy often a little slower. While the extra hour of sleep sounds like a win, the seasonal shift can still throw off your rhythm—leaving you feeling tired, restless, or just a bit out of sync.

In this guide, we’ll walk through how to ease into the change with:

1. An understanding of how daylight savings affects your body
2. Practical sleep tips to help you adjust gently
3. Simple nutrition and lifestyle habits that support better rest

With a few simple sleep hygiene strategies and mindful wellness habits, you can shift into autumn while keeping your energy levels, mood, and overall health in check.

Understanding the impact of daylight savings on sleep

Even though we gain an hour when the clocks go back, our internal body clocks—or circadian rhythms—can take time to catch up. This rhythm is influenced by light exposure, temperature, and routine, and any disruption to it (even a small one) can have a large ripple effect. 

You might notice changes like: 

• Difficulty falling asleep or waking up earlier than usual 
• Feeling groggier during the day 
• A dip in mood or motivation as sunlight hours shrink 

Poor sleep can affect everything from cognitive function to immune health, which is why tuning into your body and the season is so important during this transition.  

Sleep hygiene tips for a smoother transition

Rather than trying to “push through” tiredness or rely on caffeine, these small habits can help your body naturally adapt to the new rhythm:

• Gradually adjust your bedtime: Shift your sleep schedule by 15–30 minutes over a few days to help your body reset.
• Soak in the morning light: Stepping outside into natural light soon after waking signals your body it’s time to be alert. A sunrise walk or a coffee on the deck can do wonders.
• Create a wind-down routine: Gentle stretches, herbal tea, or simply dimming the lights helps your body prepare for rest.
• Limit screens before bed: Blue light can confuse your body clock—try a screen-free hour before sleep or wear blue light glasses if needed.
• Stick to a sleep schedule: Aim to wake and sleep at the same time each day—even on weekends—for better quality rest.

Nourish your body for better sleep

Your diet and lifestyle choices play a big role in sleep quality. Here are a few ways to support better rest through nutrition and wellness:

• Eat sleep-supporting foods: Magnesium-rich foods (like leafy greens, nuts, and seeds) help relax muscles and support melatonin production. Tryptophan-containing foods (such as turkey, bananas, and oats) can also aid in better sleep.
• Avoid caffeine too late: Stimulants like caffeine can stay in your system for hours, making it harder to fall asleep. Likewise, heavy or spicy meals close to bedtime can disrupt digestion and sleep.
• Stay hydrated (but not too late): Drinking enough water throughout the day is crucial, but try to cut back in the evening to avoid nighttime wakeups.
• Move gently each day: Regular exercise improves sleep quality, but try to keep intense workouts earlier in the day to avoid overstimulating your body before bedtime. As the weather cools down, consider indoor activities like yoga, pilates, or stretching to help your body release tension and sleep more deeply.

Embrace autumn as a natural time to slow down

This time of year is an invitation to rest, reflect, and reset. You don’t have to resist the slower pace—let it work for you. With a little awareness and a few simple changes, you can welcome this new season feeling rested and balanced—starting with one peaceful night at a time.