Steps to improve your Sleep this Autumn
So now that we’ve exlpored some of the reasons behind the importance of sleep, here’s some tips that will help you get good night’s sleep this autumn. Autumn is the perfect season to focus on changing sleep habits; it’s not too cold, it’s not too hot and of course, there’s less pollen in the air – Let’s take advantage of the season change!
Limit your caffeine: If you can, set a ‘cut-off’ time for your last coffee (or any other caffeinated drink). Lunch time is a good time to try. The change is cooler weather may prompt you to crave hot drinks, and you may be tempted to drink more coffee than usual.
Don’t go to bed on a full stomach: If possible, allow at least 2 hours after dinner before going to bed. This can be a bit harder to achieve with nights getting darker earlier.
Limit your alcohol: Try to have no more than 1-2 standard drinks a day. Although alcohol can have a sedative effect and helps you fall asleep, it often leads to mid-night waking and disrupted sleep. Many find the temptation for a cold beer at night is less due to the cooler nights in Autumn, take advantage of the change to reduce your nightly intake.
Follow a routine: Following a bedtime routine can help build a habit that singles to your brain and body you are about to go to bed. We get less and less sunlight as the days become shorter and we spend more time indoors. Because our vitamin D levels are dependent on the quantity of sunlight we receive, they deteriorate. Our bodies become sleepier during the day as a result of this. Sunlight also aids in the regulation of the release of the sleep hormone melatonin in our bodies. We’ll feel sleepier a lot earlier than normal in Autumn because it gets darker earlier. This can also help you prepare for when daylight savings ends in your state.
Have a warm bath: Many people find that winding down in a warm bath or shower can help relax their mind and body before bed. Autumn is the season when animals begin to prepare for hibernation, so we should use it as an opportunity to slow down and commit to a nightly regimen of soothing pre-bed rituals. You may, for example, make it a practice to read a nice book every night, drink a cup of herbal tea, or soak in a warm scented bath.
Keep off your phone: The blue light emitted from your phone and other electronic devices can impair the body’s own natural nighttime sleep response. You can read more about how screen time can impact your sleep.
Cooler nights ahead: As summer comes to an end, so do those hot humid nights that make it hard to fall asleep. The normal reaction of your body shortly before sleep is to lower its core temperature and keep it there until you wake up. This process is aided by the cooler air of autumn. It’s why, when it comes to bedtime, we typically urge individuals to keep their bedrooms cool rather than heated. If that’s still not helpful, it might be time to investigate SleepMaker beds with Kulkote. Kulkote is our unique temperature regulating technology that draws the surface heat of your mattress away from your body – This technology is particularly useful for menopausal women. You can read more about Kulkote here.
Find your perfect bed: Finding the right bed to match your own needs can help improve your quality of sleep. For example, SleepMaker’s Cocoon range of mattresses have our the Sensorzone® Sleep System. Each spring sits separately within a Dreamfoam® core and responds independently to movement, virtually removing partner disturbance – meaning you’ll sleep better for longer.
