Seasons play a role on how we sleep. This is why in Winters, we feel really sleepy, while in Summers, we can get by with little sleep.
Our circadian rhythm regulates our body clock. The rhythm itself is maintained by how much light exposure our body gets. Hence these Autumn sleep tips will give you the ultimate relaxation during this season.
The science behind it
Light plays a huge role on how much melatonin is secreted by our pineal gland. Melatonin affects the sleep cycle, also known as, circadian rhythms. When the exposure to light decreases, there is an increase in the production of melatonin, which makes us feel sleepy and tired.
Every season, the amount of sunlight we are exposed to changes. In Winters, the exposure our body gets is way less compared to Summers. Because of this, more melatonin is secreted which makes you feel sluggish, and therefore, you need more sleep in Winters than the other seasons.
Mood swings with change in seasons
According to research, more than 90 per cent of the people claim to feel their moods and energies change with the changing season.
For almost 5 per cent of these people, the swing is so terrible that they experience SAD or Seasonal Affective Disorder. SAD is a mood disorder subset where people exhibit depressive symptoms at a particular time every year, especially Winter. These people, otherwise have no mental health issues throughout the rest of the year.
Autumn precedes Winter; it ushers in the season that requires more sleep and rest.
How can you sleep better in Autumn so that the transition to Winter is as smooth as possible? Let’s find out!
Sleep hacks for a well-rested Autumn
Here are some sleep tips for Autumn:
- Get adequate sunlight
There is no harm with sleeping a little more in winters, but if the feeling of sluggishness and exhaustion does not go away despite sleep, then it means you are not sleeping healthy.
To feel more awake through the day so that you can sleep better at night, you need to make sure you are exposing yourself enough to natural light. Sunlight also increases your serotonin levels, a monoamine neurotransmitter that improves sleep.
You could go for morning runs just after sunrise to ensure you are getting adequate vitamin D. Or, you could pick a spot at home that gets adequate daylight, and drink your beverage and/or spend your leisure time in this corner.
- Don’t be SAD
How do you keep Seasonal Affective Disorder at bay? By finding new avenues of joy and delight.
Though joy is mysterious and unpredictable, it is also an art that can be cultivated. Some ways are even cheaper than a cup of coffee, says Ingrid Fetell Lee, who runs the page Aesthetics of Joy on Instagram.
Some of her ways include, being in nature, wearing brighter clothes, letting a kid decorate your desk, ad fairy lights in your room, cooking yourself a healthy meal, etc.
And if nothing else works, then listen to Mark Twain and cheer yourself by cheering someone else up.
- Eat well
For a good Autumn night sleep, make sure you are eating well. Try to include all the seasonal veggies and fruits into your diet. Whole grains and low-fat proteins rich in vitamin B, are recommended as well. Vitamin B helps in healthily regulating the secretion of melatonin, which in turn, affects sleep.
Try to avoid heavy meals right before bed. It is suggested that you finish your dinner at least a couple of hours before you hit the sack so that your body gets enough time to digest the food. This also improves the quality of your sleep, ensuring you wakefit the next morning!
What are your Autumn sleep tricks? Share them with us!