The nights are getting cooler. Here's how to make the most of them.
There's something about autumn that makes sleep feel possible again. The air is crisp, the days are shorter, and your bed suddenly becomes the most appealing place in the house. But as temperatures drop particularly in those inbetween weeks when it's not quite winter yet, your sleep setup matters more than you'd think.
Here's how to nail sleeping in Autumn.
Let your body temperature do the work
Your body naturally drops in core temperature as you fall asleep, and a cooler room actually helps trigger that process. The sweet spot is somewhere between 16–19°C. Resist the urge to crank the heater instead.A good doona does the heavy lifting here. You want something that keeps you warm without overheating you at 3am. Our All Rounder is exactly what it sounds like fluffy enough for a cold autumn night, breathable enough that you won't wake up sweating when the temperature swings back up.
Update your layers before you need to
Most people wait until they're already freezing to think about their bedding. Don't! Autumn is the perfect time to make the switch before the cold hits properly and you're scrambling.
Think of your bed like you'd think of dressing in layers. A quality fitted sheet as the base, a breathable pillowcase, and a doona that you can kick off or pull up depending on the night. Getting this right means fewer 3am wake-ups adjusting covers and feeling as if you were in an igloo.
Why autumn is actually the best season for sleep
It sounds counterintuitive, but the drop in temperature that comes with autumn is genuinely one of the best things that can happen to your sleep quality. Here's the science: your body needs to lower its core temperature by about 1–2°C to initiate and maintain deep sleep. In summer, warm nights make that process harder, which is why you toss and turn. In autumn, the environment does the work for you.
Shorter days also mean more natural melatonin production your body's sleep hormone responds to light, and as daylight shortens, your brain starts signalling sleep earlier. If you've struggled with your sleep rhythm over summer, autumn naturally recalibrates it.
Watch what you eat and drink in the evenings
Autumn is comfort food season, and there's nothing wrong with that but heavier meals eaten late in the evening do interfere with sleep quality. Your digestive system is active and generates heat when processing food, which can disrupt that core temperature drop you need for deep sleep.
Try to finish dinner at least 2–3 hours before bed. If you're hungry later, something small and warm herbal tea, a small snack is fine. Alcohol is worth watching too: it might help you fall asleep faster, but it significantly reduces sleep quality in the second half of the night, leaving you feeling unrefreshed even after a full eight hours.
Wind down with the season
Autumn naturally invites slower evenings. Lean into it. Dim your lights an hour before bed, swap the doom-scrolling for something quieter, and let the cooler air signal to your brain that it's time to rest.
If you've been meaning to sort out your bedroom environment the lighting, the temperature, the bedding autumn is genuinely the best time to do it. You'll sleep through winter a lot better for it.
Tips to make your bed feel cosy
How to lean into slower evenings
- No main lights, use lamps at night time
- Light a candle
- Read a book instead of going on your phone
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All Rounder
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