Autumn tricks YOU NEED TO KNOW

Stop cold, dark nights disturbing your sleep with these expert cheats

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It’s that time of year when we face chilly weather, grey mornings and fewer sunshine hours – a combo that spells trouble for restorative sleep. ‘It can delay the release of melatonin, the sleepy hormone,’ says Lisa Artis, deputy CEO of The Sleep Charity. ‘That’s why we should prepare for sleep changes in autumn.’ Make sure you’re getting the best night ever with our new-season hacks…

Dial down the heating

It might be cooler outside, but having the radiators blasting at night can hinder your slumber. ‘Sleep follows your core body temperature cycle, and it goes up until about 10.30pm, then it drops,’ says Dr Michael Breus, aka The Sleep Doctor. ‘The drop is a signal to release the sleep hormone melatonin, so you need the drop to make sleep happen. If it’s too hot, no drop, no sleep.’

Do it the Scandi way

Struggling to sleep next to your partner, but don’t want to sleep separately? Try single duvets instead, which are popular in European countries.

For those experiencing sleep disturbances related to menopause symptoms, for example, it can be gamechanging. ‘Having a light duvet can help alleviate hot flushes during the night and ease sweating,’ says sleep and body clock scientist Dr Kat Lederle. ‘Plus, it gives you your own space, which really matters if your partner runs hot at night.’

Discover your chronotype