How to Adjust Your Sleep Routine to the Darker Evenings
Published
When the clocks go back on Sunday 25th October, it can take your body a little while to catch up. Darker evenings and gloomy mornings throw off the light cues your body clock relies on, so you might find yourself yawning by 8pm, waking before your alarm or getting up feeling like you’ve barely slept.
The good news? A few small changes to your habits, along with a bedroom that’s set up for rest, can help you settle into a better routine for the colder months. Here’s where to start.
8 ways to adjust your sleep routine to the darker evenings
1. Stick to a consistent bedtime
When it’s dark by late afternoon, it’s easy to feel tired far earlier than usual. Giving in to an early night once in a while is fine, but frequent shifts in your bedtime can leave you feeling groggy.
Try to go to bed and get up at roughly the same time each day, weekends included. A steady routine helps your body know when to wind down and when to wake up, even when the daylight isn’t giving it many clues.
2. Let in as much morning daylight as you can
Natural light plays a big part in telling your body when it’s time to be awake. On dark winter mornings, it’s much harder to come by.
Open your curtains or blinds as soon as you’re up, even if it’s still fairly dark outside, so you catch the daylight as soon as it arrives. Morning light is one of the strongest signals your body clock has, and it helps you feel properly awake, rather than sluggish for the first hour of the day.
If you can, get outside for a short walk in the morning, whether that’s the school run, a lap of the block or a coffee on the doorstep. Even a few minutes of daylight can lift your energy and help you feel sleepy at the right time later that evening.
3. Switch to softer lighting in the evening
When it’s dark by teatime, it’s tempting to keep bright overhead lights on all evening, but bright light tells your body that it’s still daytime, making it harder to wind down.
An hour or two before bed, switch off the main light and use a warm-toned lamp instead to signal that the day is coming to an end. Keeping it on a bedside table means you can read or settle down in a soft glow, then switch it off without getting out of bed.
4. Layer up your bedding for colder nights
Darker evenings usually bring a noticeable drop in temperature, and a chilly bedroom can make it hard to drift off. Turning the heating up isn’t always the answer either, as a stuffy room can leave you waking up hot and restless in the night.
Swap to a higher tog duvet as the temperature drops, and keep a throw or spare blanket at the foot of the bed so you can add a layer on the coldest nights, without turning the heating up. Changing your bed linen to warmer fabrics like brushed cotton also takes away the shock of cold sheets when you climb in on a frosty night.
5. Check your mattress and pillows are still supportive
With longer, darker evenings, many of us spend more time in bed over winter, curled up with a book or a box set long before we actually go to sleep. That extra time quickly shows up any problems with your mattress, whether it’s a dip in the middle, springs you can feel through the top or a stiff back when you get up in the morning.
If you’re waking up stiff or tossing and turning, it may be time to look at your mattress. Our guide on how often you should change your mattress covers the signs to look out for, and our mattress buying guide can help you find the right replacement.
Not ready for a new mattress yet? A mattress topper adds an extra layer of comfort. Replacing flat or lumpy pillows is another quick and affordable way to improve your sleep.
6. Clear the clutter before winter sets in
We tend to spend more time indoors once the evenings draw in. Bedrooms can quickly become a dumping ground for laundry, bags and seasonal clothing, and a cluttered room makes it harder to switch off at night.
Pack away your summer clothes and make use of hidden storage. An ottoman bed or an ottoman blanket box keeps surfaces clear and helps your bedroom feel like a calmer space to rest.
7. Keep your phone away from the bed
Darker evenings often mean more time scrolling. It’s easy for that habit to follow you into bed.
Charge your phone on the other side of the room, or outside the bedroom altogether. This removes the temptation to check it late at night and stops notifications from disturbing you. If you rely on your phone as an alarm, a simple alarm clock is a worthwhile swap.
8. Help children adjust too
Children can find the darker months unsettling, too. Some struggle to get up on dark mornings, while others wake early and find it hard to settle again.
Keep their bedtime consistent and stick to a familiar wind-down routine. If they’re waking too early, blackout blinds or curtains can stop the earlier morning light from rousing them before they’re ready. If they’re struggling to get up, open the curtains once it’s time to wake so the light can help them feel more alert. Making sure their bed and mattress are comfortable and suited to their age also goes a long way, and if it’s time for an upgrade, browse our range of children’s beds for options to suit every age and room size.
Darker evenings and sleep FAQs
Why do I feel more tired when the evenings get darker?
Darkness prompts your body to produce melatonin, the hormone that makes you feel sleepy. When it gets dark earlier, that signal arrives sooner, which is why many people feel ready for bed earlier in autumn and winter.
How can I make dark winter mornings easier?
Let in as much natural light as you can as soon as you wake up, and try to get outside early in the day. Sticking to the same wake-up time every day also makes getting up feel less of a struggle.
How can I help my child sleep better in winter?
Keep their bedtime and wake-up time consistent, follow a calm wind-down routine and make sure their bedroom is a comfortable temperature. A supportive mattress and cosy bedding help them settle more easily on colder nights.
Do you get more sleep when the clocks go back?
You gain an extra hour on the night the clocks change, but your body clock can take a few days to catch up. Keeping to your usual wake-up time helps you adjust more quickly.