It\u2019s important to get quality sleep all year round. But as the seasons change, if you want to get your best night\u2019s sleep, you may also have to change your sleep habits.<\/p>\n
But the question is: what changes do you need to make to successfully transition your sleep routine from summer to fall\u2014and ensure you continue getting the high-quality sleep you need as we move into a new season?<\/p>\n
Prioritize spending time outdoors<\/h2>\n
Vitamin D, which your body creates when exposed to sunlight, plays an important role in the production of melatonin, a hormone that helps to regulate the body\u2019s circadian rhythms and promotes restful sleep. During the summer\u2014when sunlight stretches well into the evening hours\u2014it\u2019s easy to get your daily dose of vitamin D.\u00a0<\/p>\n
But in the fall, when the sun sets earlier, you have a much smaller window to get the sun exposure you need. \u201cThe decrease in daylight during these months can lead to a decrease in the body\u2019s melatonin production,\u201d says Lauri Leadley, clinical sleep educator and President of Arizona-based Valley Sleep Center.<\/p>\n
That\u2019s why, if you want to continue to get solid sleep as the season changes from summer to fall, and the days get increasingly shorter, it\u2019s important to prioritize spending time outdoors.<\/p>\n
\u201cFocus on your light exposure, especially as the days start to get shorter,\u201d says Dr. Nishi Bhopal MD, board certified psychiatrist and sleep specialist at IntraBalance and member of the review panel at Sleep Advisor. To get the vitamin D you need\u2014and keep your circadian rhythm on track\u2014take advantage of the autumn sunlight and prioritize outdoor activities. For example, start your day off with a walk in the sunshine, take a lunchtime work call outside, or go for an outdoor run before dinner.\u00a0<\/p>\n
Get exercise\u2026<\/h2>\n
This summer was HOT\u2014and when it\u2019s hot, it can be hard to get motivated to work out. But if you let fitness fall by the wayside this summer, fall is the time to take advantage of the cooler weather and recommit to your workout plan, and get better sleep as a result.<\/p>\n
This means exercise can act as a one-two punch, helping to minimize anxiety and<\/em> support better sleep. \u201cExercise helps to increase the neurotransmitter adenosine, which contributes to the sleep drive and promotes sleepiness,\u201d says Bhopal. \u201cRegular exercise also reduces symptoms of anxiety and depression, which can impact sleep.\u201d Exercise has also been shown to help you fall asleep faster\u2014and, once you\u2019re asleep, improve sleep quality.<\/p>\n The point is, exercise is one of the best things you can do to get a better night\u2019s sleep\u2014so, as you transition your sleep routine from summer to fall, make sure to make fitness a nonnegotiable part of your autumn routine.<\/p>\n Exercise promotes better sleep, but only if you exercise at the right time. When you workout, you rev up your body\u2014and if you get yourself too revved up before bedtime, it can actually make it harder to sleep.<\/p>\n \u201cYou don\u2019t want to get your heart pumping too close to bedtime, as that\u2019s not conducive to a restful night [of sleep],\u201d says Leadley.\u00a0<\/p>\n In order to get the most sleep-boosting benefits, aim to workout at least three to six hours before you plan to go to sleep.<\/p>\n Temperature plays a big role in how well you sleep. And while blasting the AC might have been the right move during the heat of the summer, in the fall, you may need to adjust the thermostat to find the perfect sleep temperature. Bear in mind that there is<\/em> an ideal temperature for getting the right amount of Zzz\u2019s\u2014though your instinct may be to crank the heat at night or stay curled up under the covers for longer in the AM.<\/p>\n \u201cThe ideal temperature for sleeping is between 60 to 67 degrees Fahrenheit,\u201d says Leadley. \u201cIn most cases, if you are sleeping and the temperatures rise above 75 degrees Fahrenheit or fall below 54 degrees, it can wake you up.\u201d So, as the weather changes, make sure you\u2019re making any necessary adjustments to get your home to the temperature you need for a better night\u2019s sleep.<\/p>\n As mentioned, temperature plays a large role in how well you sleep. But the thermostat isn\u2019t the only thing that influences temperature\u2014bedding plays a part, too. \u201cBedding can impact sleep quality by affecting your body temperature,\u201d says Bhopal.\u00a0<\/p>\n If you tend to get hot during the night, try \u201cnatural fiber sheets like cotton or linen, as they are more breathable than synthetic materials and help you stay cool [as you sleep],\u201d says Bhopal.<\/p>\n On the flip side, if you run on the colder side, you may want to try bundling up at bedtime. \u201cAs temperatures drop, consider finding a fluffier blanket to keep warm,\u201d says Leadley. \u201cIf that\u2019s not enough, linens made of silk, satin or polyester will retain more heat than traditionally lightweight\u2026bed linens such as cotton.\u201d<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\n\u2026but make sure to get it at the right time<\/h2>\n
Adjust the thermostat<\/h2>\n
Switch up your bedding<\/h2>\n
\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
![\"ddebara\"](\"https:\/\/43nnuk1fz4a72826eo14gwfb-wpengine.netdna-ssl.com\/wp-content\/uploads\/2018\/02\/Deanna-deBara.jpg\")
<\/p>\n