As the weather changes, so too does our sleep
As we wave goodbye to summer for another year, we welcome in crisper weather and longer nights. But whether you’re a fan of autumn or dread the coming cold, there’s no doubt that it can impact the way we sleep.
There are positives and negatives to this. Longer, colder nights can make it easier to fall asleep, creating an atmosphere that encourages bundling up and hunkering down for the night. However, it can also make it easier to get up in the morning when the sun has yet to rise. Many of us notice subtle shifts in our mood, energy levels, and sleep patterns at the time as, just as trees shed their leaves and animals prepare for hibernation, our bodies also react to the change in seasons.
With all this in mind, now is the perfect time to take a closer look at your sleep hygiene. Here are our top sleep tips for autumn.
Embrace natural light
During autumn, the amount of daylight we receive starts decreasing. To keep your internal clock, or circadian rhythm, on track, make an effort to get outside and soak up natural light during the day. Morning walks or spending your lunch break outdoors can be particularly effective. By exposing yourself to sunlight early in the day, you’ll help signal to your body that it’s time to be awake and alert.
Establish a routine
With the hustle and bustle of summer behind us, autumn is an ideal time to establish or re-establish a consistent sleep routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. Over time, this consistency can improve the quality and duration of your sleep.
Create a sleep-conducive environment
Make your bedroom a haven for sleep by keeping it dark, quiet, and cool. As the nights become chillier, consider using heavier curtains or blackout blinds to keep out drafts and block any streetlights. White noise machines or earplugs can be beneficial if noise is an issue. Adjusting your room’s temperature to a cool but comfortable range — around 15-19°C — can also aid in better sleep.
Limit caffeine and alcohol intake in the evening
While a hot cup of coffee or tea may seem tempting on a brisk autumn day, it’s essential to be mindful of your caffeine intake, especially in the evening. Similarly, while a glass of wine might sound cozy, alcohol can interfere with the deeper stages of sleep. Aim to restrict caffeine and alcohol intake at least 3-4 hours before bedtime.
Engage in relaxing activities
As the evening draws near, engage in calming activities that promote relaxation. Whether it’s reading a book, taking a warm bath, or practicing meditation, find what soothes your mind and body. Avoid stimulating activities like watching intense TV shows or engaging in heated discussions, as they can make it harder to fall asleep.
Stay active, but not too late in the day
Regular exercise can significantly improve sleep quality. Autumn is a beautiful season for outdoor activities like hiking, jogging, or simply taking a stroll to enjoy the changing leaves. However, try not to exercise too late in the evening, as this can boost your energy levels and potentially delay sleep.
Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth range today and find your nearest stockist here.