Tips to prioritize sleep this fall

As fall arrives and the days grow shorter, two things are true for me: I'm hungry for dinner earlier, and I find myself ready to get into bed earlier too. There's a scientific reason—our bodies are highly responsive to changes in daylight. Aligning our sleep habits with the changing season can be a game-changer. Sleep is more than just rest—it's an essential pillar of wellness that impacts mood, immune function, and how we handle stress.

Here are some science-backed tips to help you make the most of your sleep this fall:

1. Follow a Consistent Sleep Schedule

As the days get shorter, our bodies naturally start to feel tired earlier. Take advantage of this shift by adjusting your bedtime. Waking up with the sunrise or using a gentle alarm can help you sync your body’s internal clock with natural light patterns, improving sleep quality.

Consistency is key. Going to bed and waking up at the same time every day helps regulate your circadian rhythm, ensuring balanced hormones, energy levels, and immune system function throughout seasonal transitions. This is something I personally find challenging—especially on the weekends when sleeping in is tempting—but balance and grace are essential.

Pro Tip: Start winding down earlier with a relaxing pre-bedtime routine. Whether it's your skincare regimen, journaling, watching a series, or reading, these calming rituals signal to your body that it’s time to rest.

2. Prioritize the Basics Over Technology

It’s easy to get caught up in wearable tech, tracking everything from sleep stages to overall sleep scores. While tools like Oura, Whoop, or Apple Watch can offer great insights, pursuing perfect sleep can sometimes backfire. Obsessing over data or trying to optimize every detail can lead to stress—what experts call "orthosomnia," a condition where fixation on sleep quality worsens sleep itself.

Rather than rely on tech, focus on the basics:

• Keep your bedroom cool (65-68°F)

• Limit caffeine and alcohol intake before bed

• Create a screen-free, relaxing wind-down routine

• Stop drinking water a few hours before bed to avoid nighttime interruptions

These simple habits are often more effective than any device, helping you sleep better without added stress.

3. Progress Over Perfection

The wellness world is full of sleep aids, routines, and products promising better rest, and it's easy to feel overwhelmed. But simplicity often works best. If tracking your sleep or experimenting with new products becomes stressful, it may be time to scale back. The goal is to get restorative sleep, not to chase perfection.

As the nights get longer, focus on prioritizing rest. Sleep is one of the most powerful ways to care for your health, especially during seasonal changes. With a consistent schedule, attention to the basics, and a mindset of progress over perfection, you'll be setting yourself up for a more restful and energized season.

Sleep well, and remember: it’s not about being perfect—it’s about feeling rested and ready to take on each new day.

Looking to dive deeper into your wellness journey? My 1:1 coaching sessions are available for booking! Let’s work together to craft a personalized wellness plan that fits your lifestyle and helps you thrive this fall.