In summer, we feel the most energetic, but as soon as the fall is coming, most of us seem to be able to hand in sleep quality and energy.
How to sleep well in the fall
Your sleeping pattern and biological clock play an important role in this story. The different seasons can greatly affect our sleep and in the autumn many people struggle to maintain a good sleep pattern. By changing your sleep rhythm after autumn, you can make sure that you are energetic and sleepy in autumn and winter!
But why is it more difficult in the fall to keep a good sleep rhythm you might wonder. It’s especially easier, or actually something less important , in the summer (unless you want to sleep during a heat wave ). In the summer we know longer days so we can hold a somewhat looser sleep pattern, we have longer light so that we can easily reach our “light need” during the day for a proper sleep alert . When the days are shorter in the fall and especially in winter, we need to do more effort to meet the body’s light needs! Also, we all usually have a little less stress in summer, and stress is one of the biggest hurdles for sleep problems .
In the summer we can keep a looser sleeping pattern
Active evening program
In the summer we often take a lot of time in the evenings, which can also be because we can get a little looser with our sleep patterns. It’s only wise to adjust your evening activity to the season as well. If you want to fall asleep in the fall and winter in time, you might not be able to spend your active hours more actively. But how do you do this? Here are some tips for sleeping early in the fall.
6 Tips to sleep well in autumn
Go to bed earlier
Join the day-night rhythm, it’s getting darker again so go to bed a little earlier. You can gradually adjust your sleep rhythm by going to bed (and getting up) 10 minutes a week every 10 minutes, instead of just one hour earlier. Let your body calmly adjust.
Strict sleep pattern
In the fall and winter even more important! Make a stricter sleep pattern, try to go to bed every night at the same time, and get up at the same time in the morning. Do not try to deviate too much from this weekend too. An hour to sleep on Sundays is nice and can not be bad, but when you get up later, Sunday night is often worse , and this may well disturb the first nights / days of your working week.
You can induce sleep by holding a fixed evening ritual , so you really tell your body that it’s almost time to sleep and get tired. You can organize this ritual yourself, but an important common point is that you spend some time sleeping before the lights dim and darken your surroundings. Because of light, your body continues to create cortisol (waakhormone). When it’s dark, your body stops and melatonin (sleep hormone) makes you sleepy. This physiological process is also one of the main reasons why we are often much tired in winter or even suffering from a winter dip. Daylight has a lot of influence, much more than artificial light, and in winter our body gets much less sun and daylight .
Actually, this is always important for sleeping any season. Make sure you do something relaxing a minimum of one hour before bedtime. Do not ask too much of your brain, otherwise you will be able to complete it if you want to fall asleep. Avoid computers, TV, work, physical effort, etc. Read more, listen to music, wash the dishes, or take a bath.
Some things are always important
Of course, food is always very important. To sleep early, you better stop drinking coffee and eating a lot of sugary foods. Do not eat too hot meals for dinner and do not eat your evening meal. Give your body enough time to digest your diet, otherwise your body will be very busy when you are already in bed, and this can disturb your sleep. Therefore, keep this in mind if you want to sleep early. You can read more about this in the previous article: Sleeping poorly by choice of food.
In the fall we are more likely to suffer from a cold . Kriebelhoest and a clogged nose can keep us from sleep. Fortunately, there are things you can do to sleep well. In the article ” Sleep with a cold ” you read everything about it. + More tips to sleep better all year long!