© Ketut Subiyanto
August 28, 2025
Lena Sämann
The days are getting shorter, the fatigue greater: Learn why autumn disrupts our sleep rhythm and how you can sustainably improve your sleep quality with eight strategies.
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The golden leaves fall, temperatures drop - and suddenly we feel more tired than usual. This phenomenon is no coincidence: autumn brings biological changes that significantly affect our sleep-wake rhythm. However, with the right knowledge and targeted measures, it is possible to Sleep quality also optimize in the darker season.
The shortened daylight is the primary reason for our autumn fatigue. Less natural light leads to increased production of the sleep hormone melatonin, while at the same time serotonin production - our "happiness hormone" - decreases. This hormonal shift not only makes us more tired but can also affect our mood.
Our internal biological rhythm, the circadian rhythm, is mainly oriented to daylight. The shortened light exposure in autumn can lead to desynchronization, making us feel sleepy during the day and restless at night.
From an evolutionary perspective, increased tiredness in autumn makes sense: our ancestors had to conserve energy for the cold winter months. This biological programming still affects us today.
Melatonin is produced in the pineal gland and regulates our sleep-wake cycle. With reduced light exposure, melatonin production increases in the early evening, leading to premature tiredness. Studies show that melatonin levels can be up to 25% higher in autumn than in summer.
The lack of sunlight also affects vitamin D synthesis, which is closely linked to serotonin production. A low serotonin level can not only affect mood, but also worsen sleep quality.
Daylight lamps in the morning: Use a daylight lamp with 10,000 lux for 20-30 minutes directly after waking up. This helps to stabilize the circadian rhythm and regulate melatonin production.
Optimal timing: The Light therapy should take place between 6 and 8 a.m. for best results.
Regular sleep schedules: Go to bed and wake up at the same time even on weekends. This strengthens your natural rhythm.
Optimal sleep environment: The ideal room temperature is between 16 and 19°C. Ensure complete darkness and minimize noise.
Prioritize outdoor activities.Even on a cloudy day, natural light outside is much brighter than indoor lighting. A 30-minute morning walk can work wonders.
Consider the timingIntense physical activity should be finished at least 3-4 hours before bedtime.
Foods rich in tryptophanTurkey, dairy products, nuts, and bananas contain the amino acid tryptophan, which helps with serotonin production.
Vitamin D supplementationAfter consulting with a doctor, vitamin D supplementation may be advisable, especially if a deficiency is confirmed.
Activate blue light filters: Use blue light filters on all digital devices from late afternoon or wear appropriate glasses.
Digital Sunset: Turn off electronic devices at least an hour before going to sleep.
Progressive muscle relaxation: This Technology can reduce sleep latency (time to fall asleep) by up to 50%.
Breathing exercises: The 4-7-8 breathing technique activates the parasympathetic nervous system and prepares the body for sleep.
Humidity: The ideal humidity in the bedroom is between 40-60%. Dry heating air can disturb sleep.
Ventilation: Air out briefly before sleep to provide fresh air.
Light exposure through activities: Joint outdoor activities combine social interaction with valuable light therapy.
Regularity: Schedule fixed dates for outdoor activities with friends or family.
If the Sleep problems if they persist despite consistent implementation of these strategies for several weeks, a medical consultation is advisable. Especially with the following symptoms:
A seasonal affective disorder (SAD) or other sleep disorder may require professional treatment.
The routines established in autumn should also be maintained during the winter months. Plan now:
Light therapy equipment: Invest in high-quality daylight lamps for home and office.
Vitamin D status: Have your vitamin D level checked and discuss possible supplementation.
Exercise routineDevelop a plan for indoor activities on particularly dark days.
Autumn fatigue is a natural phenomenon, but we are not helpless against it. With scientifically sound strategies, sleep quality can be significantly improved even with less daylight. The key lies in a combination of light management, healthy routines, and conscious adaptation to changing environmental conditions.
It's best to start implementing these tips today – your body will thank you with more restful nights and more energetic days. Remember: Good sleep is not a luxury expense but an investment in your health and quality of life.
