5 Better Sleep Tips for November

As the nights draw in and the temperatures drop, November often brings a change in our sleep patterns. The darker days and cooler weather can leave some of us feeling more tired, while others find it harder than ever to drift off. Whether you’re tossing and turning or simply looking to make your evenings more restful, a few small changes can make a big difference. Here are five simple tips to help you enjoy a deeper, more restorative sleep this November.

1. Create a cosy sleep environment

The chill in the air can make your bed feel even more inviting, so make the most of it! Swap out light summer bedding for warmer duvets, flannel sheets, or soft blankets that help you stay comfortable throughout the night. Keep your room slightly cool — around 18°C is ideal — and add a hot water bottle or heated blanket if needed. A comfortable, snug sleeping space can cue your body that it’s time to rest.

2. Unwind with a calming bedtime ritual

Building a simple bedtime routine helps your body recognise when it’s time to wind down. About an hour before bed, dim the lights, make a caffeine-free drink, and do something relaxing — such as reading or listening to soft music. Avoid screens if you can, as blue light from phones and tablets can interfere with your natural sleep rhythm.

3. Try a sleep-improving pillow spray

One of the easiest ways to help your mind relax is through calming scent. Natural Essentoils’ range of sleep improving pillow sprays are naturally scented with essential oils, such as lavender, designed to help you drift off peacefully. A few spritzes on your pillow before bed can create a soothing atmosphere and encourage a sense of calm, helping you fall asleep faster and stay asleep longer.

Lavender essential oil, in particular, has been linked to better quality sleep in numerous studies. Its gentle floral aroma helps reduce anxiety and promote relaxation, making it the perfect scent to include in your night time routine.

4. Get natural daylight during the day

It might sound unrelated, but exposure to natural light during daylight hours is key to regulating your body’s internal clock. With shorter days in November, try to get outside during your lunch break or open the curtains as soon as you wake up. This helps your body produce melatonin (your sleep hormone) at the right time in the evening.

5. Keep your evenings slow and mindful

November often brings busy schedules and early festive stress. If your mind tends to race at bedtime, grounding yourself can help. Gentle stretches, meditation, or slow breathing exercises are all brilliant for calming the nervous system. Even five minutes of stillness before bed can quieten a busy mind and prepare you for rest.

Sleep doesn’t have to be a struggle. Sometimes it’s the small, comforting habits that make the biggest difference. As we settle into November’s quieter pace, give yourself permission to slow down, switch off, and enjoy a little bedtime calm.