Sleep Hygiene

Published Sep 23, 2026 9:48 am

Adjusting to the Darker Days of Fall

With the sun setting earlier and the mornings staying dark longer, October is prime time for your circadian rhythm (your body’s internal clock) to fall out of sync.

Human sleep architecture is heavily dictated by light and temperature. When light enters our eyes, it halts the production of melatonin, the sleep hormone. As our days get shorter, it’s easy to feel sluggish in the afternoon but paradoxically wired at night if we rely heavily on artificial indoor lighting and screens.

How to optimize your sleep this October:

• Leverage the Sierra night breeze: Your bedroom should be actively cool—ideally between 60°F and 67°F (15°C–19°C). Take advantage of the crisp mountain air by cracking a window in the evening to flush out the trapped indoor heat, which naturally signals to your brain that it is time to sleep.
• Get morning sunlight: To counteract the shorter days, make a point to step outside for 10 to 15 minutes immediately after waking up. Getting natural light in your eyes before 9:00 A.M. resets your circadian clock, helping you feel more alert during the day and sleepier at night.
• Eliminate evening blue light: Screens emit blue light that suppresses melatonin production. Dim your house lights and shut off screens 90 minutes before bed to help your brain adjust to the darker evenings.