The nights are starting to draw in and the temperatures are dropping. It is a good time to start thinking about switching to an Autumn Duvet with a higher TOG. Autumn is a season of change, which means we have to make some changes around the home and to our daily routines too. This includes our sleep habits. The darker nights and mornings can play havoc with our internal clock. Not waking up to day light, can make it trickier to get up and get going in the mornings.
The key to waking up refreshed and ready to take on the day, no matter what the weather? A good night’s sleep!
A good night’s sleep helps with your mood, energy, skin health and gut health.
And with the shorter days, some of us can now be struggling with this and experiencing SAD (seasonal affective disorder). Overcoming this and achieving a good night’s sleep is all about understanding and working with our bodies internal clock, also known as the circadian rhythm.
To help you get the most from your sleep this autumn, here’s our top 5 tips to sleeping well this autumn.
Wake up and see the light
Get a head start on a good night’s sleep by starting the day right. Our circadian rhythm (the body’s internal clock) is controlled by being subjected to light and dark, telling our brain when it is day and night. If you start the day exposed to light your circadian rhythm will set your body clock to know how many hours it’s likely to be before we start to wind down again for bed.
You need to make sure that when your morning alarm goes off, you are exposed to as much light as possible. Whether that is sleeping with the blinds open and waking to natural light or using a light therapy alarm clock. Or you could get into the routine of starting your day with a morning walk. Getting yourself outside in to fresh air for a morning walk to optimize your vitamin D too!
Avoid exercise before bed
Exercising is a great tool for our physical and mental health. But, did you know that exercising too close to bedtime can disrupt our sleep.
Exercising increases our internal body temperature and cortisol (our stress hormone) in the body which actually makes you feel more awake. You could try calming exercises such as yoga and try to avoid anything too challenging on the body at least three hours before bedtime.
Know what to drink
Coffee, alcohol and fizzy drinks all contain compounds that stimulate our nervous system. Caffeine can stay in your body for up to 8 hours after consumption, which is worth keeping in mind when planning your last cup of coffee for the day.
Making sure you are clear of caffeine and sugars well in advance of bedtime will help your body and brain be more relaxed and therefore get a better nights sleep
Turn off from Technology
Mobile phones, laptops and TVs all emit a blue light. Which stimulate the body and in particular the pineal gland – this is the part of our brain that regulates our body clock.
Switching off from technology before bedroom can help your mind to unwind and to start shutting down properly before bedtime. Reading before bed is a great alternative. Not convinced? Find out 3 reasons why you should grab a book before bedtime.
You can also think about dimming the lights in your home 60 to 90 minutes before you head to bed. This helps to relax your eyes and to slow down your brain. It’s a way of subtly preparing your mind and body for sleep.
Think about warmer bedding
We all drift off to sleep quicker when we’re warm and feeling cosy. About 60 to 90 minutes before our usual bedtime, the body starts losing core temperature. Being warm in bed helps with melatonin – which is the hormone in our bodies which aids with sleep.
Swapping out your Summer Duvet, for a slightly warmer Autumn Duvet, with a higher TOG can help you to get a better night’s sleep.
A 6 TOG duvet is a great option as an Autumn Duvet, giving you a little extra warmth. You could even try a 9 TOG duvet, which is not only great as an Autumn Duvet but as a year-round duvet option too.
