When the Season Turns: Fall, Recovery & Why Great Sleep Matters
- Anne Theisen
- Oct 31
- 2 min read
Crisp air. Shorter days. Cozy sweaters. Warm drinks. Fall is full of sleep promoters! Sleep is everywhere in the news, and at this point, it's a safe bet you know you should be prioritizing getting 7-9 hours of high-quality sleep. As a health coach and a running coach, I work with clients to help them build habits that set them up for sleeping success. Here are the top tips.
Top 5 Sleep Hygiene Tips for Fall
Keep a consistent bedtime & wake time
Your circadian rhythm loves consistency. Go to bed and wake up around the same time every day, even on weekends.
Source: Mayo Clinic Health System
Create a cool, dark, quiet sleeping environment
Ideal temp: 60–67 °F (15–19 °C). Keep it calm, dark, and screen-free.
Source: Mayo Clinic Health System
Wind down before bed
Limit screens, heavy meals, and caffeine within 3–4 hours of bedtime. I suggest no screens at all the hour before lights out. This is a good time to have a cup of bedtime tea and read a real book. It's also a good time to do some light stretching.
Source: National Library of Medicine
Aim for 8 + hours of quality sleep
Athletes sleeping ≥8 hours/night report better performance, mood, and fewer injuries.
Time your training & nap wisely
Avoid hard workouts right before bed; if tired, a 20–30 minute nap earlier in the day helps restore energy.
Source: National Library of Medicine
“Fall’s shorter days are a cue to slow down — not stop. Rest is still forward motion.”
When the Season Turns
Crisp mornings. Longer shadows. The rustle of leaves underfoot. Fall reminds us that slowing down isn’t losing ground — it’s part of the rhythm.
For runners, this is often the in-between season: races wrapped up, training plans shifting, motivation ebbing and flowing. It’s the perfect time to focus on recovery and sleep — the quiet side of performance.
The Science of Sleep & Performance
Sleep is where real adaptation happens.
Muscle repair and hormone regulation peak during deep sleep.
Memory consolidation and motor learning — essential for efficient running form — occur during REM cycles.
Research shows that adding 45–110 minutes of extra sleep improves performance metrics, mood, and reaction times.
Sources: Lippincott Williams & Wilkins; Frontiers in Sports and Active Living
“You’re not losing momentum — you’re rebuilding it.”
The Takeaway
Fall’s rhythm invites rest.
Ease back on intensity.
Guard your sleep.
Let quiet be part of your training plan.
As the days shorten, let your recovery deepen. You’re not just preparing for the next race — you’re laying the foundation for your next Peak Season. Let's hear it for sawing some logs.
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