• Get Help Now!
    480-830-3900
    (No PCP Referral Needed)
Call Us: 480-830-3900

How to Sleep Well in the Fall

Fall, the season of pumpkin flavored everything and temperatures dropping. For some people, the change from summer to fall can result in a loss of sleep or poor sleep quality.

While the cool nights of fall can be a great reprieve from the hot evenings of summer, other sleep concerns can pop up this time of year that disrupt your sleep quality. However, if you follow the advice given below, you may find yourself sleeping soundly once again.

Four Tips to Sleep Well in the Fall

Seek the Light

In the fall, the days are shorter so you are not subjected to as much sunlight. Less sun exposure can cause the amount of vitamin D in your system to drop. Not only does this make you feel fatigued, but it also throws off your circadian rhythm. Your circadian rhythm is a sort of internal clock that regulates feelings of sleepiness and wakefulness. You can’t make the days longer, but you can expose yourself to as much sun as possible to help counteract this negative effect. In the morning, expose yourself to the sun at your earliest convenience. If possible, go for a morning walk. In the evenings, to help signal to your brain that it is time to wind down, lower the indoor lights and avoid screen time within one to two hours of bedtime.

Embrace the Cool

In the fall, it is tempting to light a fire or crank up the heat in the house and snuggle under thick blankets, but for quality sleep keeping things cool is better. You should, at least, be keeping your bedroom no warmer than 75 degrees. The National Sleep Foundation (NSF) states that the ideal temperature for sleep is between 60 and 67 degrees. When you sleep, your internal temperature drops slightly. If you become exceedingly warm, your body will find it difficult to drop its temperature back down, which will cause you to wake. However, you don’t want to let it get too cold When the temperature drops below 54 degrees it can also negatively impact sleep.

Routine is Good

There are two “routines” to maintain in the fall to help you achieve your best rest. One is to maintain a regular sleep and wake schedule, even on the weekends. Waking up and going to bed at the same time will help program your internal clock or circadian rhythm. When your circadian rhythm remains intact it will signal to your body that it is time to sleep or time to be awake at the appropriate times, helping you to sleep better and feel more rested during the day. The second is to have a bedtime routine. Each night when you are getting ready to wind down for bed, try and perform the same activities in the same order. This habit will send a signal to your brain that it’s time to settle down for the evening, allowing you to fall asleep more easily.

Pay Attention to Your Mood

When the daylight hours are fewer in the fall and winter, a type of depression known as Seasonal Affective Disorder (SAD) will affect around half a million people. The exact cause of SAD is still unknown, but it is known that it can alter a person’s melatonin levels. Melatonin plays an important role in your sleep cycle. To stay on a normal schedule, you need to exercise regularly, maintain a positive sleep environment, and as suggested above, stick to your routines- even on the weekend.

Sleep is essential to a healthy, productive life. It has been proven that sufficient, quality sleep has a positive impact on mental, physical and emotional well-being. If you are struggling to get the rest you need, you may benefit from a sleep consultation with Valley Sleep Center. Call 480.830.3900 to schedule an appointment at one of our five convenient Valley locations today.

Client Reviews
cre

"Great staff, they make you feel so at home. Every medical facility should be this nice. Felt like a nice hotel. Someone has great taste in decorating. Thanks for making us feel at home."


Steve N.


San Diego, CA

"I recommend them highly!! I took my 2 year old daughter for a sleep study and was very impressed. Our sleep technician was amazing with her, very patient and kind. The DVD we brought to watch while getting her hooked up got stuck in the TV and they vowed to return it. We got a call the next day checking on our daughter and saying how sweet she was, they mentioned the DVD. Several days later, we received the DVD plus a new copy of the Lion King with a nice note. They are very good at what they do and if they can make a 2 year old feel at ease, they can probably do the same with anyone!!"


Anthea S.


Tempe, AZ

"I was especially impressed with Andrew the Respiratory Therapist who reviewed my study with me and answered my questions. Andrew thoroughly explained everything about the Cpap machine-from start to finish. I never felt rushed and was assured I could contact him with any additional questions or needs. Andrew told me he would follow up with a call in a week and he did. I believe this center performed the study appropriately and the added benefit of having Andrew teach me about the machine and what to expect was a bonus."


Candace M.


Scottsdale, AZ