The clocks have gone back, the evenings are getting darker and suddenly it's completely acceptable to be in your pyjamas by 7pm.
And we're not complaining.
But while the seasonal change might make us want to curl up under a blanket a little earlier, it also brings up something we don't talk about nearly enough: sleep.
We've all heard someone proudly announce that they only need five hours of sleep. There's even that idea that sleeping less means gaining more hours to enjoy life.
But are we really gaining anything if we're spending those extra hours exhausted?
Sleep isn't wasted time
We live in a world that celebrates being busy. Early mornings, late nights, packed schedules and endless to-do lists.
Sleep is often the first thing we sacrifice to fit everything in.
But while we're sleeping, our bodies are doing some pretty important work.
Our brains process and consolidate memories, our bodies repair tissues, our immune systems carry out essential functions and our hormones help regulate everything from appetite to stress.
Regularly missing out on sleep can affect our concentration, mood, energy and physical health.
For most adults, 7–9 hours of sleep per night is recommended. And it's not just about how long you sleep, but how well you sleep too.
Seven hours of constantly interrupted sleep can feel very different from seven hours of restful, uninterrupted sleep.
So rather than thinking of sleep as time lost, perhaps we should start seeing it as one of the most valuable things we can do for ourselves.
Why are so many of us struggling to sleep?
You finally get into bed after a long day. You're exhausted. You've been looking forward to this moment for hours.
And suddenly your brain decides it's the perfect time to think about absolutely everything.
Sound familiar?
Sleep difficulties are incredibly common, and there isn't always one obvious reason behind them.
Stress and an overactive mind. Work deadlines, finances, family responsibilities and everyday worries can keep our minds alert long after we've physically stopped working.
Too much screen time. Checking emails, scrolling social media or watching something stressful just before bed can keep us mentally engaged. Bright light from screens can also interfere with the body's natural sleep-wake signals.
Caffeine and alcohol. That afternoon coffee might still be affecting you at bedtime. And while alcohol can make you feel sleepy initially, it can disrupt your sleep later in the night.
Hormonal changes. Menstrual cycles, pregnancy, perimenopause and menopause can all affect sleep. Night sweats, temperature changes and fluctuating hormones may make restful nights harder to come by.
Our sleeping environment. A bedroom that's too warm, too bright or noisy can make it difficult to settle.
And sometimes persistent sleep problems are linked to medical conditions, medications or sleep disorders rather than lifestyle alone.
The good news is that there are small changes we can make to support better sleep.
Create an evening ritual that helps you switch off
We love a good self-care ritual at Fig. Not because we think everybody needs a complicated ten-step routine, but because small, familiar habits can help us transition from a busy day into a calmer evening.
Here are a few of our favourites.
1. Make dinner something to look forward to
There's something lovely about coming home to a warm, homemade meal when it's cold outside.
Think vegetable stews, lentil soups, roasted seasonal vegetables or a comforting bowl of pasta.
Cooking can also become a way to slow down after a busy day — chopping vegetables, listening to music and enjoying the process rather than rushing through another task.
Try to leave enough time between a particularly heavy meal and bedtime so digestion doesn't disturb your sleep.
2. Turn your evening shower into a little ritual
A warm shower can be a lovely way to mark the end of the day.
Before stepping in, spend a few minutes gently dry brushing your body. It helps exfoliate the skin and offers a moment to reconnect with yourself after a busy day.
Follow with a comfortably warm shower, your favourite natural soap and a little extra time to unwind.
Afterwards, gently massage a nourishing body oil into your skin.
The repetitive, unhurried movements can feel wonderfully calming, especially when we're so used to rushing from one thing to another.
Dry brushing and body oils aren't treatments for insomnia, of course. It's the opportunity to slow down and create a relaxing routine that we're interested in.
3. Create a cosy atmosphere
Lighting can make a surprising difference to how an evening feels.
Swap bright overhead lights for softer lamps, put on something comfortable and let your home feel a little quieter.
We particularly love vanilla, cinnamon and lavender candles during the colder months.
Scent can become part of a familiar evening ritual, although there's limited evidence that scented candles themselves improve sleep.
Enjoy them while you're winding down, and always extinguish them before getting sleepy or going to bed.
4. Be a little more selective about what you watch
We're not going to tell you to give up television completely.
Sometimes curling up on the sofa with a lovely film is exactly what you need.
But perhaps that intense crime documentary, stressful news programme or work-related podcast isn't the most relaxing thing to watch immediately before bed.
Try choosing something comforting, funny or familiar instead.
And if you can, give yourself a little screen-free time before actually going to sleep.
5. Stop taking work to bed
This is a big one.
Just one last email. One quick message. A little check of tomorrow's schedule.
And suddenly you're mentally back at work.
Try creating a boundary between your working day and your evening.
Turn off work notifications, leave emails until tomorrow and resist the temptation to solve everything from under your duvet.
If your mind is particularly busy, writing down tomorrow's priorities before bed may help you put those thoughts aside.
6. Let your body clock do its job
Our bodies love consistency.
Going to bed and waking up at roughly the same time each day helps regulate our circadian rhythm — the internal clock that influences when we feel awake and sleepy.
Getting outside in natural daylight, particularly in the morning, can also help support that rhythm.
As the days get shorter, a morning walk or lunchtime break outside becomes especially valuable.
And try to keep your bedroom cool, dark and quiet at night.
What if you're doing everything right and still can't sleep?
This is important.
Not every sleep problem can be fixed with a lavender candle, a warm shower or putting your phone away.
If you've been struggling to fall asleep, waking frequently or feeling exhausted during the day for weeks or months, it's worth speaking to your GP.
Chronic insomnia is a recognised health condition, and treatments such as cognitive behavioural therapy for insomnia (CBT-I) can help.
Persistent sleep problems deserve proper attention, not another reason to blame yourself for having an imperfect evening routine.
A little November reminder
As the clocks go back and the evenings grow darker, perhaps November is the perfect time to rethink our relationship with rest.
You don't need to earn a good night's sleep by having a productive day.
You don't need to squeeze another hour of work into every evening.
And you certainly don't need to feel guilty about going to bed early.
Cook something warming. Take a long shower. Put your phone away. Light your favourite candle while you unwind. Watch something that makes you smile.
Then give yourself permission to rest.
Because looking after yourself doesn't stop when the day ends.
Sometimes, it's just beginning.