We dread it every time it comes around. Our clocks turn back, and soon winter and Seasonal Affective Disorder (SAD) rears its ugly head.
But it doesn’t have to be this way! There is so much to enjoy about the fall and winter season and the time change shouldn’t affect this.
1. Create a Relaxing Bedtime Routine
To help signal to your body that it’s time to wind down and go to sleep, start creating a relaxing bedtime ritual.
Some ideas include having a nice warm bath, listening to soft relaxing music, incorporating aromatherapy with essential oils, and practicing gentle stretching before bed. Scents like lavender and chamomile help promote relaxation, while gentle stretching or yoga helps release tension and prepare your body for sleep.
It also helps to disconnect from your devices 30 minutes to an hour before bedtime, and pick up a good book instead. This helps prime your brain to unwind, and make the association that it’s now time for rest and relaxation. If you’re interested to know more about why you should ditch your phone before bed and why unplugging is crucial for your beauty sleep, read here.
2. Maximize Natural Light
With winter looming, the days are getting shorter. Make sure to get outside during the daytime, even for a few minutes each day, so that you’re taking full advantage of the daylight.
You can make it part of your routine to go for a daily walk around the block and listen to a self-help podcast or go out to your local coffee shop to do some work or reading. If you work from home, you can also make more of an effort to open your curtains to let in the natural light in your space and brighten your space. Natural light helps regulate your circadian rhythm which makes it easier to fall asleep at night and wake up feeling refreshed in the morning.
If you’re someone who is affected by seasonal changes, or seasonal affective disorder (SAD), then consider investing in a light therapy lamp, which helps regulate sleep patterns and elevate your mood and energy levels.
What Are Signs of Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is essentially winter depression that is believed to be caused by shorter days and less daylight.
The most common symptoms of SAD include the following:
- Increased sleep and daytime drowsiness
- Loss of interest and pleasure in activities formerly enjoyed
- Social withdrawal and increased sensitivity to rejection
- Grouchiness and anxiety
- Feelings of guilt and hopelessness
- Excessive tiredness (fatigue)
- Decreased sex drive
- Decreased ability to focus
- Trouble thinking clearly
- Increased appetite, especially for sweets and carbohydrates
- Weight gain
- Physical problems, such as headaches
*Always see a healthcare provider for a diagnosis and for strategies on how to cope with SAD.
3. Engage in Seasonal Activities
Celebrate the fall season by enjoying some fun fall activities like pumpkin picking, hiking, cozying up with a good book or picking up a pumpkin spiced latté! You can even try some new fall recipes and share them with your friends.
Seasonal activities help elevate your mood by bringing more excitement and joy into your life. It also helps cultivate a positive mindset about the time change and brighten your mood around this yearly transition.
4. Reflect and Set Intentions
Take time to reflect on your goals this season and set some clear intentions on what you want to achieve before the year comes to a close.
Some ways you can do this is by starting a gratitude journal, or journaling about 1-3 goals you want to achieve. You can also develop a new daily routine that incorporates the things you are being intentional about adding into your day to day, such as mindfulness, exercise, or other healthy practices. Reflecting and setting intentions is especially helpful with the time change as it helps you adapt to new routines, reassess priorities, and create more structure.
5. Prioritize Self Care
Last but certainly not least, make sure you’re practicing self care regularly. It can help to adjust your self-care routine to fit the colder months, like taking more cozy baths or drinking warm teas. Keep moving your body and engaging in regular exercises, as being active boosts your mood and energy levels and actually helps improve your overall sleep quality.
Polysleep Takeaway
By embracing the time change and adopting good coping strategies, you can truly thrive this season, maintain a positive outlook and make the most out of it! Make sure to focus on creating a relaxing bedtime routine to help you get a good night’s sleep, get as much natural light as possible, embrace as many seasonal activities as you can, prioritize self care, move your body regularly and focus on setting some intentional goals.
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