As autumn approaches and the world transforms, it's important to find comfort in these changes, especially when it's a bedtime. Autumn's crisp air and rustling leaves may invigorate us during the day, but at night, it's essential to adapt for a peaceful night's sleep.
Here're 5 Ways To Get Better Sleep In Autumn
- Keep a Consistent Sleep Schedule
One of the secrets to a good night's sleep is a regular sleep routine. Try to go to bed and wake up at the same times each day, even on weekends. This practice helps your body's internal clock, making it easier to fall asleep and wake up naturally. This makes falling asleep easier and waking up more natural.
Research has shown that sticking to a sleep routine is good for us. It helps our bodies get used to when we should sleep and wake up. On the other hand, if we have irregular sleep patterns, like staying up very late on weekends, it can mess with our internal clock. This can lead to something called "social jetlag." It's when our internal clock doesn't match our social and work schedules. Social jetlag can cause sleep problems and even affect our mood and health.
So, this autumn, try to keep a regular sleep routine. Go to bed and wake up at the same times every day. It's a simple way to help your body get the rest it needs during the changing season.
- Create a Cozy Sleep Space
Creating a cozy sleep environment can make a big difference in the quality of your sleep. When it's autumn, use bedding that keeps you warm and comfy. You want your skin to be able to breathe, so choose materials that are good for that.
And here's an interesting fact: Research has shown that having a dark bedroom can help you sleep better. So, try using curtains that keep the early morning sunlight out. This way, your sleep space is all set for a restful night.
You can also place our Aromatherapy Lavender Aromatherapy Reed Diffuser in your bedroom. Lavender is famous for its soothing qualities, making it a fantastic choice for a good night's sleep. Simply place it near your bed to create a calming atmosphere, helping you drift into peaceful slumber.
- Stay Active During the Day
Staying active during the day can make a big difference in how well you sleep at night. When you engage in physical activities like walking or enjoying autumn adventures like picking apples or hiking, it can improve your sleep quality. However, try to finish your more intense exercises at least three hours before bedtime to give your body time to relax. This way, you'll be more prepared for a good night's rest.
Research has shown that getting regular exercise, even if it's just a daily walk, can help you fall asleep faster and enjoy deeper, more restorative sleep. Autumn provides a beautiful backdrop for outdoor activities, with its crisp air and vibrant foliage. Whether it's a leisurely stroll through a park or a more adventurous hike, spending time in nature during this season can significantly improve your sleep patterns.
Exercise increases the production of serotonin, a hormone that contributes to a sense of wellbeing and happiness. It can also help reduce the symptoms of anxiety and depression, both of which can disrupt sleep. So, as you soak up the beauty of autumn, remember that these outdoor activities not only benefit your physical health but also contribute to a peaceful night's sleep.
- Mind Your Diet
When it comes to diet and sleep, there are a few important things to consider. Autumn is known for its rich, hearty meals that bring comfort and warmth to our tables. These meals can be a true delight, but enjoying them too close to bedtime can lead to discomfort and sleep disruptions.
Large, heavy meals can cause indigestion and discomfort when you're trying to fall asleep. Your body is focused on digesting the food, which can interfere with the sleep process. To avoid this, try to have your larger meals earlier in the evening, giving your body enough time to digest before bedtime.
Caffeine and alcohol are two substances that can significantly affect your sleep. While a warm cup of coffee or a glass of wine may be tempting on a chilly autumn evening, it's best to enjoy these beverages in moderation and earlier in the day. Both caffeine and alcohol can disrupt your sleep patterns, making it more challenging to fall asleep and stay asleep.
Research has shown that consuming caffeine within six hours of bedtime can lead to a decrease in sleep duration and sleep quality. Similarly, while alcohol may make you feel drowsy initially, it can lead to disrupted sleep patterns, causing you to wake up throughout the night.
By being mindful of your meal choices and beverage consumption, you can ensure that your autumn evenings are filled with restful and uninterrupted sleep. Enjoy those hearty autumn dishes, but do so with the knowledge that your sleep quality will thank you for your choices.
- Digital Detox Before Bed
Now, let's talk about something we all do, especially in the evening: using our electronic devices. You might not realise it, but the blue light that comes from screens, like your phone, tablet, or TV, can mess with your sleep. It affects your body's ability to make melatonin, a hormone that helps you sleep.
To make sure you get the best sleep in autumn, try to put away your screens at least an hour before bedtime. It might sound tough, but it's a good idea. Instead of scrolling through your phone or watching TV, you can do something else that's relaxing, like reading a book.
Why does this matter? Well, when you're looking at your screen, your brain gets all revved up. It thinks it's daytime because of the bright light. But at night, you want your brain to know it's time to wind down and get ready for sleep. That's where melatonin comes in. It helps you feel sleepy and fall asleep.
By giving your brain a break from screens before bedtime, you're helping it do its job better. You'll find it easier to fall asleep and stay asleep, making your autumn nights full of sweet dreams and peaceful rest. So, turn off those screens, pick up a good book, and get ready for a cozy night's sleep. Your body will thank you!
- Taking Bath Before Sleep with LIZA VETA 'Sleep Time' Bath Salts
Let us introduce you to a remarkable addition to your pre-sleep routine: our Sleep Time Bath Salts. These exquisite bath salts are designed to help you unwind, relax, and prepare for a deep and restful sleep.
Our Sleep Time Bath Salts blend Epsom, Dead Sea, and Himalayan salts, each teeming with up to 85 minerals. These minerals, including Potassium, Magnesium, Iron, Sodium, Selenium, Silver, and Iodine, nourish your skin and promote relaxation.
This Bath Salt is infused with the soothing scent of French Lavender essential oil, known for its calming properties. Lavender's herbal, delicate, and floral aroma makes it easier to unwind before bedtime.
As you soak in the warm bath, the salts work their magic on your skin and senses. The calming and relaxing benefits of our Sleep Time Bath Salts prepare you for a night of deep, uninterrupted sleep. You'll find yourself slipping into slumber effortlessly, guided by the soothing embrace of lavender and the minerals that nourish your body.
Use our Sleep Time Bath Salts to enjoy better sleep during autumn. Let the season enhance your rest, helping you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
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