Getting your sleep back on track this autumn
For many of us, summer means longer evenings, late nights, trips away, and a welcome break from routine.
But when autumn comes around, it’s common to feel that our sleep has fallen out of sync. You might find yourself lying awake at night, waking too early, or just finding it harder to get the deep, restorative sleep you need.
If you’ve facing the autumn and winter ahead feeling more exhausted than refreshed, you’re absolutely not alone.
The good news is that your sleep can be reset, and autumn is actually the perfect time to do it.
Why summer disrupts our sleep
Summer brings with it a mix of factors that can throw off even the best of sleepers:
Longer daylight hours make it easier to stay up later, delaying your natural sleep window.
Travel and jet lag can shift the body clock by hours or even days.
Late evenings and social events, often with alcohol, affect sleep quality and timing.
Routine disruption — with school holidays, children at home, or travel, sleep schedules often get disrupted.
The result? By the time autumn arrives, many people find themselves wide awake at night, hitting the snooze button in the morning, or running on empty through the day
Why autumn is an ideal time to reset
The good news is that the months of September and October create natural opportunities to restore healthy sleep:
Whether it’s work, school, or daily structure, the transition into autumn gives us routine and an anchor point for more consistent sleep.
With earlier sunsets and cooler dark evenings, the environment naturally nudges our circadian rhythm into alignment.
Just as January feels like a fresh start, September often brings that ‘back-to-school’ energy. It’s the ideal moment to make lasting changes before the winter ahead!
3 practical steps to reset our sleep
Here are three science-backed strategies you can use straight away to start resetting your sleep:
1. Re-anchor your rise time
Pick a consistent rise time and stick to it; every day, including weekends. This is the single most powerful cue for your body clock. Once your rise time is set, your bedtime will naturally adjust to match your sleep drive.
2. Rebuild your sleep drive
Your body builds ‘pressure’ for sleep throughout the day. If you nap for too long or spend excessive time in bed awake, you release that pressure prematurely. Staying active in the day, avoiding long naps, and only going to bed when sleepy helps you build a strong drive to sleep deeply at night.
3. Get daylight outdoors
In the autumn, it takes a little more effort to get the daylight that our circadian rhythm needs to keep our sleep consistent. This means getting outdoors (ideally in the morning) even for a short time every day becomes all the more important! If you don’t have a chance to get outdoors, even sitting in front of/close to a window will be helpful for our sleep at night.
When to seek help
For many people, these adjustments are enough to reset their sleep within a week or two. But if your sleep problems persist, or if you find yourself feeling anxious about sleep, dreading bedtime, or noticing fatigue affecting your work, health, or relationships, it might be time to seek professional support.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold-standard, evidence-based treatment for chronic insomnia. Unlike sleeping medications, which only provide temporary relief, CBT-I is long-lasting; it retrains your sleep system and addresses the underlying patterns that keep insomnia going. Research shows that most people notice lasting improvements within 6–8 weeks.
Ready for an Autumn Sleep Reset?
If your sleep has slipped recently, now is the perfect time to take action. At The Sleep Sphere, I offer a structured programme of CBT-I, combining neuroscience, psychology, and practical strategies to help you sleep naturally again.
I currently have limited assessment slots available this September and October for new clients in Cambridge and online.
Book your assessment here or get in touch to see if CBT-I is right for you.
Final thoughts
Sleep difficulties isn’t something you should put up with long-term. With the right tools and support, you can reset your sleep, restore your energy, and head into the winter ahead feeling your best.
Book your assessment here or get in touch to see if CBT-I is right for you.
Image credit:UnSplash
