Bianca De Leon - September, 25 2020
8 Ways To Improve Your Sleep This Fall
The fall season is around the corner. It’s the season of warm drinks, crunchy leaves on the pavement, and colder winds. It’s also the season of autumn anxiety and borderline extreme coldness. These conditions may make it challenging for you to get some shut-eye. Here are some tips to improve your sleep this fall.
Get A Weighted Blanket
Fall means the onset of colder weather as the season prepares to transition to winter. While it is necessary to keep your body temperature cool so that you can fall asleep faster, too much coldness can be distracting and uncomfortable.
Dr Hart’s weighted blankets come with a microplush fiber cover that is excellent at body heat retention. It will keep you warm and toasty so that you can sleep better.
Stay Away From Screens
In this digital era, we’re all exposed to some sort of screen. These screens include our phones, laptops, television, and more. This emits a blue light that blocks the body’s ability to produce melatonin, a hormone that is responsible for inducing sleep in your body.
Make sure to stay away from screens at least an hour or two before bedtime. This allows your body to wind down so that you can fall asleep faster. If you really need to use screens before your bedtime, you can minimize the disruptive effects of the blue light by opting for smaller screens or by using your gadgets in a low brightness setting.
It might be tempting for you to turn on the television so that you’d have something to watch as you fall asleep, but that’s actually a bad idea.
Keeping yourself active during the day will undoubtedly tire you out so that you’ll be ready to sleep come nightfall. Exercise is also revealed to alleviate symptoms of sleeping conditions like insomnia and sleep apnea.
The more rigorous your exercise is, the more positive impacts you’ll receive on the quality of your sleep. If you don’t have the time to do a full-blown exercise routine every single day, you can start with something small. Even ten minutes of brisk walking can already do so much in terms of improving your sleep quality.
It may be challenging to exercise during autumn as you’ll be tempted to just stay in your warm bed. Do your best to push yourself to do it. Do outdoor workouts in the morning so that you can enjoy the sight of pretty shedding leaves. This will take your mind off of your workout.
Different people have varying triggers for their anxieties, but the fall season is said to be very triggering for some. The sky is gloomier and the nights are longer. More time is spent indoors, thus limiting social interactions. Dr. Clare Morrison, a medical advisor from MedExpress, calles this the “Autumn Anxiety.”
Anxiety and depression remain to be the leading causes of sleep disorders. These disorders will make your heart rate shoot up, There are numerous ways to combat them so that you can sleep better. A weighted blanket pushes down on your body with deep touch simulation. This encourages the neurotransmitters of the body to release serotonin and dopamine to help you feel more relaxed so that you can actually fall asleep.
Since you will be staying indoors a lot more anyway, you can use the weighted blanket for other lounging activities. Use this to keep yourself warm as you sit in front of the fireplace with your family and friends. Wrap it around you while bingeing your favorite TV show. It may seem like a minor addition to how you spend your days, but it greatly helps by keeping you in a relaxed state so that you can sleep at night.
Improve Your Diet
Did you know that the food you eat greatly affects the quality of your sleep? Studies show that eating less fiber, more sugar, and more saturated fat during the day can mess with your sleep cycles. Try eating more whole foods and less processed foods.
Establish A Night Routine
Our brain is highly associative of patterns. Sleeping is not that easy for some people which is where a routine might come in handy. Perform your nightly routine at least an hour before going to bed. This might include drinking non-caffeinated tea, brushing your teeth, doing your skincare routine, reading a book, and more. The routine should be calming and must be performed consistently over a few days. Over time, your body will take the routine as a signal to start slowing down so that it can prepare for sleep.
Follow Your Body’s Natural Cycle
The best way to have good sleep is to go along with the natural flow of your body. Listen to your body and follow along its natural sleep cycle. Don’t force yourself to wake up too early nor should you stay in bed too late.
The body’s natural sleep cycle is largely affected by the presence of natural light. Since fall will bring longer nights, you can also expect your body to sleep longer. That’s okay for as long as you feel rested each day.