Diet also affects sleep
A healthy diet filled with fruits, vegetables, whole grains, and lean proteins can improve overall health and wellbeing, including sleep. And avoiding eating heavy meals or sugary snacks before bed will help prevent disruptions in your sleep cycle linked to digestion.
The importance of good sleep hygiene
Healthy sleep is important for our mental and physical health, so we can all benefit from better sleep. Learn how to improve your sleep hygiene.
The end of Daylight Saving Time and sleep
The end of daylight savings time can have a big impact on the quality of your sleep.
The change in the weather means a change in our sleep
As we bid summer so long, we say hello to cooler days and longer nights. Whether you welcome the crisper weather or are counting the days until spring, this change is impacting you.
Some of these changes may improve our sleep, while others present new challenges. These long, chilly nights may encourage you to seek the warmth and comfort of your bed, which can help you fall asleep at night. However, getting up before dawn can affect your ability to feel alert during the day. You may notice a shift in your energy level, sleep patterns, and mood. This is natural! Humans react to changes in the seasons, just like trees losing their leaves and animals preparing to hibernate.
So what can you do to support yourself during this transition and ease the effects of the new season on your body? Let’s discuss how to best fall asleep this autumn.
Create a routine and stick to it
As you leave the busy summer months behind, this is a perfect time to make your sleep routine a habit. You can regulate your internal clock by waking up and going to bed at the same time every day, even on weekends. By establishing this habit, you can improve the quality of your sleep.
Embrace natural light
The change in seasons means that the amount of daylight is decreasing. Keep your circadian rhythm, or internal clock, on track by getting outside and soaking up the sunshine every day. A morning walk or eating lunch outside can be especially effective. This is because sunlight early in the day lets your body know it’s time to be awake and alert.
Stay active
Fall is a beautiful time to enjoy outdoor activities like hiking, running, or a walk around the neighborhood, and regular exercise improves sleep quality. Just try not to exercise too late in the day, as this can boost energy levels when you are trying to prepare for sleep.
Limit caffeine and alcohol in the evening
While the perfect follow-up to that evening walk may seem to be a warm cup of coffee or a relaxing glass of wine, both can interfere with your ability to get quality sleep. A good rule of thumb is to avoid caffeine and alcohol at least 3 to 4 hours before bedtime.
Find ways to relax
As bedtime approaches, find ways to encourage your body and mind to relax. Something you enjoy, like reading a book, taking a bath, or practicing meditation, can soothe you and prepare you for sleep. Try to avoid activities that are too stimulating, like intense TV shows or heated discussions, as these can interfere with your sleep.
Create your sleep sanctuary
Make your bedroom a haven for sleep by keeping it quiet, cool, dark, and comfortable. If noise is an issue, consider using a white noise machine or earplugs. If light is a problem, switch to heavier blinds or black-out curtains. Keep your room cool by adjusting your thermostat or opening your windows. People sleep best in a range of 59 to 66 degrees Farenheight. And make your bed as comfortable as possible by investing in a new pillow, soft sheets, or a new mattress.
You may think that the shift from summer to fall is a welcome change or a challenge. Either way, remember to give yourself the support you need to easily fall asleep this autumn.