How can you sleep better in the fall?
The season of falling leaves, guurries, rain, but also cozy sweaters, football and beautiful autumn colors can mean months of poor sleep for some people. While the cool autumn nights are more enjoyable to sleep than the hot and stuffy summer evenings, a lot of other sleep problems can arise during this time of the year and disturb your sleep. But the autumn you really do not have to tire or frustrate – just follow this advice
Look at the light
The shorter autumn days mean that you are less exposed to sunlight. This can not only reduce your vitamin D level, which gives you a feeling of fatigue, but it can also disturb your circadian rhythm. Fortunately, one can avoid this by shining the sun on your face as you wake up in the morning, open the curtains and, if possible, go straight out, for example, just jogging. After sunset, do the opposite, dim the lights for a to two hours before going to sleep to prepare your body for your night’s rest.
Turn the heater slightly lower
The shrill cold air invites you to open the fireplace and open the heater, but it’s actually better to keep your house – or at least keep your bedroom cool – because if you raise the temperature above 23 ° C disturbs your sleep At night your body temperature drops slightly.If you get too hot, your body will struggle to lower your temperature, which may wake you up. But do not let it get too cold – temperatures below 12 ° C can also disturb your sleep.Ideal is a bedroom temperature of 16-17 degrees.
About half a million people are affected by Seasonal Affective Disorder (SAD), a type of depression that may occur in the fall and in winter when the days become shorter. Although the cause of a winter depression is still unknown, this condition may change the production of melatonin . Melatonin plays a role in your sleep cycle and wake up. In order to get a normal sleep rhythm, you have to move sufficiently during the day to sleep and get up to sleep, even in weekends .