Building a Better Sleep Routine This Fall

Fall invites us to slow down.

The long, sun-soaked days of summer begin to shift, and with them comes an invitation to rest, reflect, and return to steady rhythms. One of the simplest ways to lean into this seasonal shift? Reset your sleep.

We live in a culture that rewards hustle and it’s become too easy to treat rest like an afterthought. The truth is, though, that quality sleep is one of the most foundational ways we care for ourselves and for the people around us. When we’re rested, we show up more intentionally and more prepared. 

If your sleep has felt scattered during the summer, fall can become the perfect opportunity to reconnect with healthy rest patterns. Here are five ways to build a better sleep rhythm this season:

1. Get Some Movement During the Day

One of the best ways to set yourself up for restful sleep is to move your body in the daylight hours. As the weather shifts, fall offers the perfect condition to build gentle movement into your routine. 

Whether it’s a brisk walk, light stretching, or a short home workout, physical activity helps burn off extra energy and regulate your natural sleep-wake cycle. You don’t need to overthink it. Just 20–30 minutes of intentional movement can make a noticeable difference when your head hits the pillow. (Bonus: If you're a parent, bring your kids along and make it a family event.)

2. Wind Down With the Sun

Our bodies take subtle cues from nature. As the days grow shorter and the sun begins to set earlier, we have an opportunity to sync our evenings with the natural rhythm around us. 

Try dimming the lights in your home as the daylight fades. Lower the brightness on your screens, switch on softer lamps, or light a candle at dinner. Let this be a signal to your body that the day is winding down, and so are you. 

The more consistently you follow this pattern, the more your nervous system will begin to adjust to it, and the easier it will get. 

3. Soften the Lighting

Bright, artificial lighting can trick your body into staying alert long after it’s time to rest. Screens, especially phones, tablets, and TVs,  emit blue light that can interfere with your ability to fall asleep easily. 

Instead of scrolling late into the night, try turning off screens at least an hour before bed. Replace that time with a soothing activity (more on that next). Lowering the lights in your space sends your body a message: it's safe to slow down.

Additionally, this is a great way to practice feeling cozy in your space. Dim some lights, light some candles, and let the ambiance give you a sense of joy at the end of a long day. I can't think of a better way to get into the 'autumn spirit'. 

4. Do a Calming Activity

Instead of diving straight into sleep, try setting aside 10–20 minutes for something that settles your body and mind. This could be a warm bath, light yoga, journaling, or reading a favorite book—whatever helps you relax after a long day. 

The goal isn’t necessarily to be productive, but to unwind with time for something that matters to you. Choose an activity that brings you joy and then dedicate a little of your time to it daily. When you consistently do this, you'll find that your activity of choice will start encouraging your body to rest and giving your mind permission to slow down.

5. Make your Sleep Space Calm and Cool

Your bedroom environment matters more than we often realize. A space that feels peaceful, free from clutter, and cool in temperature can help your body shift naturally into rest mode. 

Try keeping the room slightly cooler in the evenings. To help with this, you could close the window earlier in the day, turn on a fan, or crack open a window. if possible, find a moment during the day to tidy the space before bed, so your room has limited distractions. If you find that your space is filled with too many things, check out this guide to help you manage your belongings as the season shifts.

The goal is simple: make rest feel safe and inviting. You will find that the calm, cool space makes it much easier to close your eyes and rest when the time comes. 

The focus of fall is all about deepening your roots, and that starts with getting the rest you need to thrive.

We spend so much of the year in motion, but fall invites us to slow down and settle in. As we do, we can make space to reflect, breathe, and reconnect with what matters most.

After looking at this list, my hope is that you choose one list item to play with and add to your everyday rhythm. Don't worry about applying everything at once. Instead, just refer back to this list from time to time when you want to add something new. 

One small step at a time.

Keep it simple, 

-Ashley 💛 

Want more simplicity in your life?