How To Get a Better Nights Sleep This Fall
There's magic in the air when autumn arrives. The leafy streets take on a golden hue, and the cool air lets us know that it's going to be chilly soon.
Yet, this beautiful change in scenery outside often leads to a shift within our bodies that can affect our sleep. Many of us may find ourselves tossing in bed, struggling to fall asleep, or waking up groggy and unrested.
But it doesn't have to be this way. With a few tweaks in your sleep routine, you can cozy up into a world of peaceful dreams each night.
Here is your simple guide to improving sleep during the lovely autumn months.
1. Consistency is Key
One of the best gifts you can give your body is a steady sleep schedule.
The human body runs like clockwork, and when it comes to sleep, it's all about timing. Aim to go to bed and wake up at the same time every day to synchronize with your body's natural rhythm. Seven to nine hours of sleep each night should provide the rest your body needs.
2. Sensible Timing: Food, Drink, Exercise
Fall brings cravings for hearty meals and warm drinks. But a heavy stomach or too much caffeine/alcohol can make it hard to sleep. Try to resist these temptations close to bedtime.
As for exercise, an energetic workout is fantastic for overall health—and great for sleep—but time this well. Having it too close to bedtime may lead to difficulty falling asleep.
3. Manage Daylight Exposure
Regulating your exposure to daylight helps to keep your internal body clock in sync.
Exposure to morning daylight signals your brain to stay awake and alert, whereas limiting bright light in the evening can assist your mind in recognizing that it's time to rest and sleep.
4. Stay Hydrated
While consuming heavy meals and caffeine should be avoided, do not neglect the importance of staying hydrated. Dehydration can result in dry mouth and throat, disturbing your sleep.
Drinking a sufficient amount of water consistently throughout the day can prevent night-time disturbances.
5. Build A Calm Evening Routine
Make time each night for quiet moments. Turn away from the glowing screens of your gadgets and enjoy a good book, some gentle music, or even a warm bath. Such relaxing actions will tell your body that it's about time to switch off and drift into a peaceful night.
6. Cozy Bedrooms, Sweeter Dreams
Your bedroom can be your very own sleep sanctuary. Keep your room cool (preferably between 60-67 degrees Fahrenheit), dark, and quiet for the best sleep.
Blackout curtains can also be a real game-changer for those finding it hard to fall asleep. For peace and calm, you might even wish to try a white noise machine. And of course, snuggling up in cozy bedsheets and comfortable pillows can add that special touch for a warm night's sleep.
7. Relax, You're Just One Deep Breath Away
Bring calm to your heart and mind with simple relaxation techniques. Deep breathing, meditation, and mindfulness are just a few ways to let go of the day's worries and prep for a well-deserved rest.
Fall Asleep to Better Sleep
Autumn may bring darker nights, but it doesn't mean they have to be sleepless. Simple changes can lead to great nights and even better mornings. Stay consistent, find calm, and create your cozy escape — you might find that good sleep is as reassuring as the falling autumn leaves!