AdultsRestore
Building a Cozy Fall Sleep Routine
Ashley Abramson
Crisp weather, your favorite sweater, and all your favorite seasonal treats. What says cozy vibes better than fall? As we shift from long, busy summer days to the dwindling daylight of autumn, you may find yourself ready to lean into fall’s comforting rituals. You may even feel like hibernating.
There’s a scientific reason for that. The changing season is the perfect time to kickstart new routines — and as biology would have it, less daylight and extra cozy vibes can help set the stage for better sleep. Learn how Hatch Restore can help you build the cozy fall sleep routine of your dreams, starting tonight.
The Psychology of Seasonal Rituals
Humans have long relied on seasonal rituals as a way to create rhythms throughout the year — think spring cleaning, fall back-to-school routines, and winter holiday traditions. Psychologists suggest these rituals act as temporal landmarks, or predictable events that help us mark time and cope with change.
Biologically, seasonal rituals often sync with natural shifts in light, temperature, and social patterns. For example, fall and winter holidays bring cozy indoor gatherings that align with shorter days and a greater need for rest, while spring rituals encourage renewal and activity as daylight expands. These traditions can provide psychological comfort, reduce uncertainty, and support mental health by offering structure as the seasons change.
Why Fall Is the Perfect Time to Reset Your Sleep Routine
The start of any new season is a natural time to kickstart healthy habits, including your sleep routine. Think of each season as a new context for your brain — a fresh turn of the page to pursue goals you’ve been putting off. Whether you’re harnessing that back-to-school energy to meet your goals or taking advantage of all autumn’s creature comforts, fall can be an especially good time to introduce a cozy bedtime ritual.
Cozy Elements That Enhance Rest
The physical environment of fall makes it an ideal time to reset your sleep habits. Cooler weather may mean it’s time to introduce your heavy blankets and cozy pajamas. Plus, with shorter days and less daylight, you may find yourself drifting off earlier. Even simple rituals like sipping hot tea can cue your body that it’s time to wind down.
Read: Behind the Zzzs: How Hatch Audio Experts Make the Sounds That Help You Sleep
Scents and Seasonal Beverages
Fall scents and flavors can be powerful signals for relaxation. Whether it’s the spice of a pumpkin latte, the glow of a cozy candle, or the steam from a hot bath, these sensory cues help your body shift from the busy day into a calmer state, making it easier to unwind before bed.
Read: Hatch and Dunkin’ Brew the Perfect Fall Morning Routine
Nostalgic Media
Revisiting familiar fall favorites — from classic Halloween movies to comfort-read novels — can be more than just cozy entertainment. Nostalgic media creates a sense of ritual and comfort, helping your mind relax and signaling to your body that it’s safe to settle in for rest.
Read: Hatch & Twilight Collaborate to Add Sparkle to Your Fall Sleep Routine (Hint: Hoa Hoa Hoa)
How Hatch Brings Seasonal Comfort Into Your Sleep
The key to any goal (and great sleep) is consistency: Once you begin experiencing the reward of deeper, more restorative rest, your brain is more likely to lock the routine in as a long-term habit. Hatch Restore makes it easy to create sleep routines you’ll actually stick with, turning great Zzzs into a habit.
Restore’s phone-free controls and features allow you to enjoy relaxing activities without the distraction of your screen (or blue light that can keep you up at night). You can also customize a bedtime routine with content from Restore’s light and sound library.
Example Fall Nighttime Routine
Not sure where to start? Use your Hatch Restore to lean into seasonal comforts with cozy sounds and lights that help you sleep deeply and wake up rested.
Cue to Unwind:
- “Your Bedroom Has Feelings Too” Cue
- “Bedside Beacon” Light Cue
Curated Unwind Routine: It’s Sweater Weather
- Emo Sound Baths: 20 minutes
- Nature Walk ASMR: 10 minutes
Sunrise Alarm:
- “The Twilight Saga” Alarm Sound
- “Breaking Dawn” Sunrise Light
Ready to fall back in love with sleep? Learn more about how Hatch Restore can help you prioritize your sleep routine, so you can get better rest and wake up with energy to take on the day.
