Autumn can feel like a more natural moment for rebuilding healthy routines than January. Summer holidays, social plans and disrupted schedules are beginning to settle, while the weather may still make changes to sleep, food, movement and personal care feel manageable.

Research from Boots suggests that this seasonal urge is widespread. Among Britons surveyed, 44% said September was the ideal time to restart healthy habits, while 48% regretted not investing in their wellbeing before winter.

Better sleep is one place to begin, particularly after hotter nights, jet lag and irregular summer routines have affected sleeping patterns. Dr Clare Rooms, GP and sleep expert at Boots Online Doctor, recommends making sleep a consistent part of a wider wellness routine.

“Whether it involves reading, a warm bath or your evening skincare ritual, a consistent bedtime routine can help signal to your body that it's time to rest,” she says. Rooms also advises replacing evening screen use and doomscrolling with a book or another calming activity that allows the brain to switch off.

Nutritionist Vicky Pennington describes autumn as a chance to prepare for the colder months. “Think of autumn as your training season for winter wellness,” she says, adding that habits established now may help people feel more resilient as winter approaches.

Supporting the immune system is another priority because it helps defend the body against infection. Pennington recommends eating a range of colourful foods, including citrus fruits and greens, while the UK government advises taking a daily 10 microgram vitamin D supplement between October and March.

September can also be used to refresh a skincare routine as conditions change. Whitney Lodovica, a pharmacist at Boots with derm training, recommends replacing lightweight summer products with richer moisturisers containing hydrating ingredients such as squalane, shea butter and hyaluronic acid.

“Ingredients such as vitamin C, niacinamide and retinol can help boost glow, improve skin texture and support a healthy-looking complexion,” Lodovica says. Anyone introducing a new active product should add one at a time and begin gradually to reduce the risk of irritation.

Sun protection should remain part of the routine after summer ends. “UV rays are present all year round, so daily SPF should remain a non-negotiable step in your skincare routine, whatever the weather,” Lodovica says.

Hair and scalp care may need attention after exposure to UV rays, seawater, dehydration and chlorine during summer. Lunaya Garcia, a beauty specialist at Boots, says the scalp should receive the same consideration as facial skin.

“Many of the ingredients we typically associate with skincare, from hyaluronic acid and vitamin C to caffeine and salicylic acid, can also be beneficial as part of a targeted scalp and haircare routine,” Garcia says. These ingredients can be incorporated into products designed specifically for the hair and scalp.

After applying shampoo, Garcia recommends gently massaging the scalp with the fingertips. “Move your fingertips in small circular motions across your scalp for a minute or two to help your haircare products work even harder,” she says, while advising light pressure and no scratching when the scalp is sensitive or irritated.

Gut health is another focus of the autumn reset. Pennington says the gut contains trillions of microbes, including bacteria, viruses and fungi, which form a unique microbiome and play an important role in overall health.

When that balance is disrupted, Pennington says people may experience bloating, digestive discomfort, low energy or poor sleep. She recommends consuming at least six to eight glasses of fluids over 24 hours and eating fibre rich foods such as fruits, vegetables and wholegrains.

The final recommendation is to protect a small amount of personal time. Kirstie Thorley-Mitchell, head of wellness at Boots, suggests choosing a restorative activity, whether that means walking, exercising or reading a chapter of a book.

“Whether it’s a walk, workout or a chapter of your latest book, carving out even 15 minutes for yourself can make a big difference,” Thorley-Mitchell says. Scheduling that time and treating it as non-negotiable where possible may help make the habit easier to repeat.