The Science of Sleep Routines: How to Reset After a Busy Summer

Fall has a way of inviting us to cozy up and slow down. After a summer of late nights, travel, and non-stop activity, your sleep routine may feel a little scattered. Fall’s crisp air and earlier sunsets offer a gentle reminder: Now’s a great time to settle into steadier rhythms and enjoy the comfort of consistent rest and great sleep. 

Below, learn more about why sleep routines matter, and how Hatch Restore can help you  kickstart better sleep habits this fall. 

Why Sleep Routines Matter

Whether your goal is to fall asleep faster, get more restorative sleep, or feel more energized in the morning, start with implementing a consistent sleep routine. 

Sleep routines matter because they train your body and mind to expect rest at the same time each day. This consistency makes it easier to fall asleep and wake up refreshed. Over time, routines help support both mental and physical health.

Circadian Rhythm Regulation

The body’s internal clock, called your circadian rhythm, helps determine when you’re tired and energized. This rhythm relies on external cues — such as light — to figure out what time of day it is. One of the most important cues for your circadian rhythm is consistency. Calming bedtime activities done at around the same time each night tell your mind and body that it’s time to rest, making it easier to unwind and get Zzzs.

Mental Health and Consistency

Consistency is key to mental health, especially when it comes to sleep. Regular sleep patterns help regulate mood, reduce stress, and improve focus. By going to bed and waking up at the same times, your body and mind feel anchored, making it easier to cope with life’s challenges.

The Impact of Summer Schedule Drift

A busy summer schedule can make it easy to de-prioritize your normal routines — which means sleep may have taken a back seat. As we enter fall, you may find it’s harder to settle down for bedtime, or that you’re not getting the restorative sleep you’d like. No worries: These cozy fall nights are the perfect time to kickstart a routine to help you get better rest.

Steps to Re-Establish a Routine

Consistent Bedtime and Wake Time

Your circadian rhythm thrives on consistency. Whenever possible, go to bed and wake up at around the same time. Eventually, your internal clock will get the message to help you feel tired and awake at those times each day.

Hatch Restore can help you prioritize consistency with Cue to Unwind, a light and sound cue that reminds you when it’s time to start getting ready for sleep. Set your Restore’s sunrise alarm for the same time every morning to keep up the rhythm. 

Evening Wind-Down Rituals

What you do at night is just as important as when you start your bedtime routine. A bedtime routine with calming activities — such as deep breathing, journaling, or stretching — can help signal to your mind and body that it’s time to rest. 

Hatch Restore has an expansive library of calming content, from cozy bedtime stories to soothing sound baths. Settle down each night with your Unwind Routine, a personalized playlist of relaxing audio and light pairings that gently coax you toward sleep.

Tools to Support Your Routine 

You don’t need any fancy or expensive sleep tech devices to create a sleep routine — but certain tools can help you prioritize sleep (and get better Zzzs over time). The best sleep tools are the ones that create a calming sleep environment while helping you stick with a consistent routine.

• Hatch Restore: From bedtime reminders and relaxing audio and night lights to white noise and a sunrise alarm that makes waking up less jarring, Hatch Restore is your all-in-one tool for sleep routines you’ll actually stick with — and all without using your phone, which can interfere with your circadian rhythm.
• Sleep mask: Remember the effect of light on the circadian rhythm? A snug-fitting mask can help block out light in your sleep space, so you can get deeper rest throughout the night. A lightweight, silky option — like this Blissy Silk Sleep Mask can help keep you cool while preventing light leaks.
• Blackout curtains: If a sleep mask alone isn’t cutting it, try adding blackout curtains to your room to create a darker bedroom. Get better rest and boost your space’s aesthetic with these West Elm Worn Velvet Blackout Curtains.
• Weighted blanket: Cozying up with a weighted blanket can help you get in the zone for sleep by soothing your nervous system. This Bearaby Weighted Blanket comes in several size and color options, so you can find one that fits your sleep space.
• A basic reading light: Turning off the big light can go a long way in helping your body unwind for sleep. If you like to read before bed, try a simple reading light that attaches to your book instead of keeping your lamp on. The Vekkia Dual Heads Reading Light has multiple brightness options, and the lights shine on both pages.