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Chartered psychologist and neuroscientist
Dr. Lindsay Browning, BSc MSc (Oxon) CPsychol AFBPsS, is a chartered psychologist, neuroscientist, sleep expert and author of Navigating Sleeplessness. Dr. Browning founded her sleep clinic, Trouble Sleeping, in 2006 to help people improve their sleep, and can be found on all social media @DrBrowningSleep.
How can the onset of fall impact our sleep?If you’ve experienced problems with your sleep from September onwards, you might be wondering what’s actually behind them.“Light in particular is a powerful cue for our circadian rhythm and, with poorer weather and reduced exposure to daylight, this can contribute to some people feeling more sleepy or sluggish during the daytime, and for some people this is associated with lower mood and changes to their sleep,” explains Dr. Browning.Lifestyle changes associated with the colder months can also impact your sleep at night, with the sleep expert explaining that “the increased stress, socialising and alcohol consumption during the festive period… can also negatively affect sleep.”Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
(Image credit: Getty Images)It’s not entirely bad news though, as Dr. Browning explains that “not everyone’s sleep is worse in the autumn and winter.” She points to research published in the scientific journal Nature, that includes studies showing people slept for slightly longer in autumn and winter months.However, the psychologist adds: “If you are significantly struggling with your sleep or you notice persistent changes to your mood affecting your ability to function, please speak to your [doctor].”5 common fall sleep problems We spoke to Dr. Browning to find out what kind of sleep problems people can experience from September through December, particularly as fall begins, and why they can occur.1. Reduced physical activity impacts sleepAs Dr. Browning points out, “regular physical activity is associated with better sleep,” but from fall onwards we may not do as much exercise, which can affect our sleep.“With increasing poor weather of autumn and winter compared to the summer, people may be less inclined to go outside to exercise, and the reducing daylight hours may make it more difficult to stay active after work,” the sleep expert explains.Several studies have shown the relationship between a lack of exercise and lower sleep quality. One study found that “‘poor’ sleep quality is associated with ‘insufficient’ physical activity,” while another study discovered that “a high percentage of people who reported low physical activity also reported poor sleep quality on the PSQI [Pittsburgh Sleep Quality Index].”On the flip side, research has shown that exercise can have a variety of positive effects on sleep, from increasing melatonin production, to reducing stress (which can negatively impact sleep), improving sleep quality and duration and even contributing to the reduction of sleep disorders like sleep apnea and insomnia.2. Seasonal Affective Disorder (SAD)
