Fall is the perfect season to learn from the natural world and start new routines. Just as the trees begin to shed their leaves, it’s time to reflect and let go of the things that no longer serve you. The cooler temperatures and longer nights encourage us to stay indoors, spend time with loved ones, and get cozy. This autumn, what lessons are you going to bring with you into the next season of your life?
The transition from high energy summer to the shorter, relaxing days of fall can feel like it directly contrasts the hectic return to school and work, a faster pace of life, and things like cold and flu season to deal with. Amid life’s many stresses and responsibilities, fall is the perfect time to implement new, healthy routines and lifestyle changes.
As days get shorter, it’s important to stick to a consistent bedtime and wake/up routine. There’s wisdom in the “early to bed, early to rise” saying. People who wake up and go to bed at roughly the same time each day tend to fall asleep faster and stay asleep through the night. They also enjoy better sleep quality overall. Beyond the immediate effects of a bad night’s sleep, long- term erratic sleep patterns have been linked to a higher risk of developing diabetes, obesity, heart disease, and a less effective immune system.
So, if you’re looking to revamp your sleep/wake routine, start by establishing a reasonable schedule. Try not to vary your sleep/wake times by more than 1 to 2 hours on weekends or days off when you can sleep in. If you’re planning on making an adjustment to your sleep/wake routine of more than an hour, working your way up to this goal can be more effective than going cold turkey. If you normally go to bed between 10- 11pm and want to get to sleep by 9, for example, start by getting to bed by 10:45, then 10:30, etc., until you’ve worked your way to your goal.
Sunrise alarm clocks could be a solid investment for anyone looking for a more natural way to wake up in the morning. These alarm clocks give off light that mimics sunlight, which works with your circadian rhythms to wake you up naturally and calmly without loud noises or alarms. It’s common knowledge at this point, but limiting light exposure (especially the blue light given off by screens) beginning at least two hours before going to bed is another habit that can ensure a great night’s sleep.
Fall is the perfect time to try some new recipes and enjoy seasonal produce. We talked about this in a past blog, but produce comes into season for a reason- Mother Nature knows what she’s doing! Lean in to root vegetables (pumpkin, sweet potatoes, squash, parsnips, carrots, beets), greens (collard, arugula, kale, brussels sprouts), and fruits (pomegranates, apples, pears, cranberries). Make sure you get adequate protein too, whether from animal or vegan sources. Almonds, cashews, tofu, salmon, and free- range chicken are all great options. Whether you’re cooking for one or have some sous- chefs to help you in the kitchen, experimenting with new recipes is a great form of self- care.
Cooler temperatures and shorter days also make it a good time to switch up your exercise routine. Try including calming, indoor exercises like yoga, pilates, or tai chi to your weekly exercise. It’s also a great opportunity to address and treat any lingering health issues and injuries from earlier this year. Cold weather causes our blood vessels to constrict, reducing blood flow to injured areas and slowing the healing and recovery process. The cold also puts muscles, tendons, and ligaments at a higher risk of sprains and tears. If you’re going to get active outside, remember to warm up and bundle up!
The change in seasons has a huge impact on how our skin feels and looks. Colder, windier days combined with indoor heating can really dry your skin out. Switch out lighter summer moisturizers for more hydrating products. If you have the time, treating yourself to a facial is a fantastic way to destress and prep your skin for the upcoming season. You can work with your esthetician to find products that address any skin concerns. Remember to drink plenty of water, and keep using sunscreen daily.
Having strong social connections can improve longevity to up to 50%, strengthens the immune system, and can help us recover from disease faster. Being social can also reduce symptoms of anxiety and depression, which many people experience more frequently in fall and winter. Instead of hibernating by yourself, find the time to nurture your relationships and enjoy the slower pace of the next few months.
Transitioning from summer to fall boils down to deciding your priorities. How you want to spend your time, and what new habits you invest in. Focus on balance to set yourself up for success. Fall’s blend of natural beauty, comforting rituals, and opportunities for reflection make it an ideal season for prioritizing self- care and personal well-being.