Having quality sleep is crucial all year round. As seasons change, however, you may have to adjust your sleep habits on condition that you aim for solid sleep. The question lies in what changes you need to make to successfully transition your sleep routine from summer to autumn, and ensure you keep getting high-quality sleep required while moving into the next season.
1. Prioritize spending time outdoors
Vitamin D, which your body releases when exposed to sunlight, plays a key part in the production of melatonin, a hormone that helps regulate the body’s circadian rhythms and facilitates restful sleep. Now that sunlight stretches well into the evening in summer, it is easy to get adequate daily dose of vitamin D.
Yet during the fall when the sun sets earlier, there is a much smaller chance that you can get enough sun exposure. The decrease in daylight can result in a reduction in the body’s melatonin production. That’s why you should prioritize spending time outdoors if you want to get your best night’s sleep as the season switches between summer and fall.
To obtain the vitamin D needed and keep your circadian rhythm on track, take advantage of the autumn sunlight and prioritize outdoor activities, such as a walk in the sunshine, a lunchtime call outside, etc.
2. Work out.
Summer is so hot that it can be quite hard to get motivated to work out, but you can harness the cooler weather in fall and recommit to your exercise plan, and get better sleep as a result. For one thing, exercise helps to increase the neurotransmitter adenosine, which leads to the sleep drive and promotes sleepiness. For another, regular exercise decreases symptoms of anxiety and depression, which does good to sleep quality.
Exercise indeed promotes better sleep, only if you work out at the proper time. Remember not to get yourself too revved up before bedtime, for it can make it harder to fall sleep. In order to gain the most sleep-boosting benefits, aim to workout at least three to six hours before you plan to go to sleep.
3. Switch up your bedding.
Apart from temperature, bedding can influence your sleep quality by affecting your body temperature. If you tend to get hot at bedtime, try natural fiber sheets such as cotton or linen, as they are more breathable than synthetic materials and help you stay cool as you sleep.
On the flip side, if you run on the cooler side, you may want to try bundling up during the night. As temperatures drop, consider finding a fluffier blanket to keep warm. If that is still not enough, linens made of silk, satin or polyester can retain more heat than traditionally lightweight cotton.
Please be noted that this blog is not intended as a substitute for medical diagnosis or treatment but for educational purposes only. Always consult your doctor before changing your diet, altering your sleep habits or starting a new fitness routine.