Fall Sleep Guide: Tips for Quality Rest with the Time Change
Dr. Tatyana Morton, a board-certified internal medicine physician at Ovation Private Health, shares her top recommendations for getting quality sleep as the seasons change.
As the days shorten and we prepare to "fall back" with the upcoming time change, many people experience noticeable changes in their sleep patterns. The transition between seasons, particularly the shift from warmer to cooler months, can impact how we sleep. During these periods, our bodies must adjust to shifts in daylight, temperature, and routine. This makes it an ideal time to focus on improving sleep hygiene—a series of habits that support better sleep quality and overall health. With the right practices in place, you can ensure a smooth transition and continue to get restful, rejuvenating sleep as the seasons change.
Understanding Sleep Hygiene
Sleep hygiene refers to habits and practices designed to improve the quality of your sleep. By establishing a sleep-friendly environment and sticking to routines that promote healthy sleep, you can improve not only how long you sleep but also how well-rested you feel. Prioritizing sleep hygiene is especially important during seasonal changes, which can disrupt our natural circadian rhythms, making it harder to maintain a regular sleep schedule.
Key Sleep Hygiene Practices:
Consistent Schedule: One of the most important factors in good sleep hygiene is consistency. Going to bed and waking up at the same time each day, even on weekends, helps regulate your body’s internal clock. A regular sleep schedule ensures you get the recommended 7-9 hours of sleep each night and can make a significant difference in how well you rest. Everyone's bodies are different, so find a schedule that works for you and stick to it as best you can.
Comfortable Environment: The environment you sleep in plays a crucial role in your sleep quality. Aim to keep your bedroom dark, quiet, and cool. Darkness signals to your brain that it’s time to wind down and sleep, so using blackout curtains or an eye mask can help. Additionally, a cool room temperature is optimal for promoting deeper sleep. If noise is a factor, using earplugs or a white noise machine can help create a peaceful environment.
Relaxing Bedtime Routine: Establishing a calming pre-sleep routine helps signal to your body that it’s time to wind down. Avoid activities that involve screens, such as watching TV or scrolling on your phone, as the blue light emitted can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep. Instead, engage in activities that help you relax, such as reading, meditating, or practicing gentle stretching exercises.
Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with your sleep quality, particularly when consumed later in the day. While caffeine is a stimulant that can make it harder to fall asleep, alcohol may initially make you feel drowsy but can disrupt your sleep cycles later in the night, leading to poor-quality sleep. Limiting or avoiding these substances, especially in the afternoon and evening, is key to improving sleep hygiene.
Exercise Regularly: Regular physical activity is a great way to promote better sleep. Exercise not only helps you fall asleep more easily but also improves the overall quality of your sleep. However, try to avoid vigorous physical activity too close to bedtime, as it may leave you feeling too energized to sleep.
Avoid Heavy Meals Before Bed: Eating a large or heavy meal just before bed can make it harder for your body to settle into rest. It’s best to finish eating at least 2-3 hours before bedtime. If you feel hungry close to bedtime, opt for a light snack that won’t disrupt your sleep.
Manage Stress: Stress and anxiety can make it difficult to fall asleep or stay asleep. Implementing stress-reducing techniques into your day, such as deep breathing, mindfulness, or talking to a therapist, can help. Relaxation techniques, particularly before bed, can improve your ability to unwind and achieve more restful sleep.
Daylight and Sleep
One of the most significant factors affecting sleep quality is exposure to daylight. Our circadian rhythm, or internal clock, relies on natural light to regulate our sleep-wake cycles. Exposure to daylight in the morning signals to the brain that it’s time to wake up, while the absence of light in the evening signals the need to prepare for sleep.
As the days grow shorter during fall and winter, many people find it more difficult to wake up in the morning or may experience increased fatigue throughout the day. The reduction in daylight can throw off your internal clock, leading to disruptions in your sleep patterns. This is why it’s essential to maintain consistent exposure to natural light, especially in the morning. Try to spend time outdoors during daylight hours, even if it’s just for a short walk. If natural light exposure is limited, especially during the winter months, light therapy devices can mimic sunlight and help regulate your circadian rhythms.
Improving Your Evening Routine
Incorporating calming activities into your nightly routine can help signal to your body that it’s time to transition from the busyness of the day to a restful state. These rituals can vary depending on what relaxes you personally, but some options include reading, listening to calming music, or practicing meditation. Taking a warm bath or doing gentle stretches can also help ease the body into a more relaxed state, preparing you for sleep. By making your evening routine a consistent part of your day, your body will start to recognize these cues as a signal that it’s time to wind down and rest.
Creating a Sleep-Friendly Environment:
Block Out Light: A dark environment is key to falling asleep and staying asleep. Using blackout curtains or a sleep mask can help eliminate light that may interfere with your ability to sleep.
Maintain a Cool Room Temperature: Keeping your room cool helps your body reach a comfortable temperature for sleep. Experts recommend maintaining a bedroom temperature between 60-67°F (15-19°C).
Invest in Quality Bedding: The right mattress and pillows are essential for comfort and proper support while sleeping. If you find yourself waking up with aches or pains, it may be time to consider upgrading your bedding.
Managing Time Changes and Technology Use
Seasonal time changes, such as daylight saving time, can also disrupt your sleep routine. To minimize the impact, try gradually adjusting your sleep schedule a few days before the time change. Shift your bedtime and wake time by 15-30 minutes each day to ease into the new schedule.
Additionally, limit the use of technology, especially before bedtime. The blue light emitted by screens can suppress melatonin production and make it harder to fall asleep. Aim to stop using screens at least an hour before bed. If possible, consider a digital detox in the evenings to help your mind relax.
Sleep tight.
Good sleep hygiene is essential for maintaining health and well-being, particularly during seasonal changes that can disrupt your natural sleep patterns. By adopting simple strategies—such as creating a consistent routine, improving your sleep environment, and managing light exposure—you can ensure better sleep quality throughout the year. If you find it difficult to adjust to seasonal changes or are looking for personalized advice, consider booking a consultation with one of our concierge medicine experts. Taking proactive steps toward better sleep now can greatly improve your overall quality of life.
Concierge Healthcare in North York
Do you want more support with your health and wellness? At Ovation Private Health, Dr. Morton offers personalized healthcare that meets your unique needs and goals.Contact us today to request an appointment.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.
