As the cooler autumn months are coming upon us, it's easy to say that hibernation mode is soon to hit most of us very soon!
However, much more so, seasonal weather shifts aren't the only things that will be changing with the upcoming cooler months. There are also some transformations in our bodies, brains, and even social lives and interactions.
It is common for a large majority of people to feel more sluggish and tired, which is due to a change in your body's natural sleep-wake cycle caused by a decrease in the amount of sunlight you're exposed to comparing to the summer.
Despite this change, most of our daily routines and responsibilities will continue to demand the same. The secret to just as energetically conquering them all is getting proper rest, recharging your energy, and get up and go!
1. Keep A Sleep Schedule – One of the best things you can do to promote the best health and happiness for yourself is creating a regular sleep schedule and sticking with it. Your goal should be to go to bed and wake up at the same time every day, even on the weekends. Being consistent reinforces your body's sleep-wake cycle, helping your body to reset and make falling asleep much easier. Set aside no more than eight hours for sleep; it is typically recommended to get at least a good seven hours of sleep to maintain good health and a healthy weight.
2. Eat Well, But Not Too Much – This one is a tough one, especially when Korea is a wonderland catering to so many delicious late-night snacking and eating! Though it is good not to go to bed hungry, it is also just as important not to go to bed stuffed. Avoid heavy or large meals within a couple of hours before bedtime. Nicotine, caffeine, and alcohol should also be avoided as their effect can take hours to wear off, interfering with sleep. Instead, intaking sleep-promoting drinks or light snacks can easily encourage your body to feel sleepy at your designated bedtime.
3. Clear the Air – Stuffy air can cause a disruption of sleep as well as allergens, dust, or pollen-caused breathing issues. Doing some in-house autumn deep cleaning can help clean out your home's air and get ready for the dry winter months ahead. Adding oxygen-promoting plants to your bedroom or living room can also help promote better breathing and sleep. Investing in a humidifier can also help keep your home's air moist, prevent such issues from occurring, and ward off respiratory infections, the common cold, and even the flu.
4. Dim Down the Lights – Unfortunately, to all our Netflix bingers out there, shutting off the screens at least an hour before bedtime is necessary if you're looking to get a good night's sleep. Turning off all electronics and dimming down the lights help your body prep for rest. The darker setting will signal your brain that it's time to sleep and help your pineal gland to start producing the melatonin you need to catch those much-needed Z's.
5. Keep a Decent Room Temperature - Autumn can be considered one of the best times to get some good rest. Outdoor temperatures should allow you to keep the inside house temperature around 20 °C ~ 22°C (68 °F ~ 71°F) without using air conditioning or heaters. On sunny days, try to keep bedroom windows open as much as possible as the sun's rays and the chilly breeze can purify the air in rooms and eliminate mites!
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