Schlafgewohnheiten im Herbst
September 23, 2023

The ultimate sleeping habits in autumn: How to get the best rest

Autumn - a time of change and beauty. But as the leaves transform into a kaleidoscope of red, orange and yellow, our sleeping habits may also be changing. With shorter days and cooler nights, the question is how we can adapt to fall to get restful sleep every night. Luckily, there are some tips and tricks – supported by top-quality products from QUQON – that can help you.

1. Adaptation to the light

As the days get shorter, our circadian rhythm – our internal clock – could become out of balance. Daylight affects the production of melatonin, a hormone that regulates sleep.


  • Use daylight lamps in the morning: These special lamps mimic natural sunlight and can help stabilize your sleep cycle.
  • Spend time outdoors during the day: A short walk during your lunch break or in the afternoon can work wonders.
  • Avoid blue light from screens in the evening: The blue light from cell phones, computers and televisions can inhibit melatonin production.

2. Optimal room temperature 

The right room temperature plays a crucial role in healthy sleep. Scientists recommend a bedroom temperature of around 18 degrees Celsius.

Tips and product recommendation:

  • Adjust thermostats correctly: It may be tempting to turn up the heat on cool fall evenings, but doing so could disrupt your sleep.
  • The KUQON Individual Mattress: This high-quality mattress not only adapts to your body, but also promotes an optimal sleeping temperature. Innovative materials and design ensure even temperature distribution, preventing night sweats.

3. Increase comfort 

Autumn is the perfect time to bring coziness (or as the Danes say "hygge") into your bedroom.

Tips and product recommendations:

  • Introduction of warm colors: Earth tones, gold tones or deep red can convey a feeling of warmth and security.
  • The QUQON down duvet deluxe: Nothing says cozy like a fluffy down comforter. Our blanket offers the perfect blend of warmth, weight and breathability that is ideal for the fall months.
  • The KUQON Visco Topper: For those looking for extra comfort, our topper can be a valuable addition. It offers additional pressure relief and adapts perfectly to the body.

4. Appreciate silent nights 

Fall nights can be unpredictable, from stormy, windy evenings to calm, clear nights. Each night can present its own challenges for sleep.


  • Noise cancellation: If you live in an area where nights can be particularly noisy, earplugs or a white noise machine might be a good investment.
  • Seal windows and doors well: This not only helps against noise, but also against unwanted cold.

5. Proper nutrition

With autumn often comes the desire for hearty soups, warm drinks and perhaps a treat or two. But how does our diet affect our sleep?


  • Avoid heavy meals before bed: A full stomach can disrupt sleep. Try to eat at least two hours before bedtime.
  • Choose calming drinks: A warm herbal tea, such as chamomile or valerian, can have a relaxing effect and improve sleep quality.

6. Consistency is key 

It may be tempting to sleep in on weekends, especially on cool, dark fall mornings. But a consistent sleep schedule is crucial.


  • Fixed bedtimes: Try to go to bed at the same time every night and wake up at the same time every morning - yes, even on weekends.
  • Create an evening routine: Activities like reading, meditating, or taking a warm bath can help you relax and prepare for a good night's sleep.

7. Don't neglect mental health (approx. 300 words)

With less daylight and colder temperatures, fall can lead to feelings of melancholy or even seasonal affective disorder for some people.


  • Be careful with your feelings: If you notice your mood plummeting during the fall months, speak to a professional.
  • Stay socially active: Connecting with friends and family, whether in person or virtually, can lift spirits and promote a sense of connection.


Autumn is a time of transition – in nature and in our sleeping habits. With the right adjustments and QUQON's premium products, you can ensure you adapt to the changes of the season and sleep soundly every night.

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