4 days ago
4 Simple Wellness Shifts That Will Make the Move Into Fall Feel Effortless
As the summer heat turns into crisp fall air and the days become shorter, your body may need some recalibration: your energy shifts. Your cravings evolve. And if you listen closely, your body might be telling you that it's time to adjust your daily routines. 'Light runs the show for your body clock,' says Anu Simh, board certified functional health coach. 'When the days get shorter, your sleep hormone rises earlier, which can make you feel sleepy sooner at night and a little slower to start in the morning.'
But sleep is not the only part of your life that may be affected as the seasons change—cooler, drier air can leave your body more dehydrated. Your gut health may change as you naturally gravitate towards different foods that are in season. And because your brain is sensitive to both light and changes in your routine, mood and focus can ebb and flow during the seasonal turnover. 'The good news is that small, intentional adjustments can make the shift feel smooth instead of jarring,' Simh says. Here, we've rounded up four effective, expert-approved ways to make the transition into fall a little bit smoother.
Listen to What Your Body Is Telling You
Your body will give you the proper signals when your routine might need some adjustment, Simh says. You might notice you're yawning earlier in the evening, waking up groggier, or finding your sleep less restful. That's your circadian rhythm responding to shorter daylight hours. Your skin might start feeling drier, or you may find your throat scratchy in the morning, which are early signs that cooler, drier air is affecting your hydration levels.
Your appetite may shift, too. Stronger cravings for bread or sweets, excess bloating, or irregular digestion are common around this time. Recognizing these signals gives you a chance to make adjustments before your lifestyle habits cause you any additional fatigue or discomfort.
Adjust Your Light Exposure and Sleep Routine
One of the biggest changes you may notice is your body's natural clock, also known as your circadian rhythm. 'Your sleep hormone rises a bit earlier, so you [may] feel sleepy sooner,' Simh says. Her advice? Ease your body into the new rhythm rather than forcing it to adapt overnight. 'Build a gentle 'circadian bridge' over the course of about two weeks,' she says. That may mean going to bed 15 to 20 minutes earlier every night until you're aligned with the earlier sunsets.
Adjusting your light exposure is equally as important. 'Get 10 to 20 minutes of natural light soon after you wake,' Simh suggests. 'It's the single most powerful cue for your circadian rhythm.' Morning light can help to regulate hormones that are responsible for energy, alertness, and sleep quality.
The opposite is true for the evenings, which are meant for slowing down and reducing light exposure as much as possible before snoozing. Simh recommends dimming the lights 60 to 90 minutes before bed so your brain and body have the correct atmosphere to wind down and prepare for restful sleep.
Reconsider Your Diet
'Cooler, drier air makes many of us crave warm, cozy foods,' Simh says. 'And the fall harvest feeds a slightly different mix of gut microbes than summer produce.' Foods like squash, cabbages, apples, and mushrooms—which are all in season during the fall—not only feel comforting for your body, but also help to diversify your gut bacteria, which can strengthen digestion and immunity.
She encourages her clients to keep a curated fall pantry of in-season staples that they can turn into quick, nourishing meals. Some of these items may include beans, pumpkin, sweet potato, kale, and other quick and easy ingredients that can easily be turned into soups and stews. Warm, cooked meals are much easier to digest when your body's metabolism naturally slows in cooler months. Not only will this help with quick food preparation as your energy levels dip, but your gut will also thank you.
Keep Your Body Moving
Simh suggests making movement a steady, non-negotiable part of your fall routine, even if you feel a bit more lethargic. The key, she says, is timing, and autumn is a great time to rethink the schedule and intensity of your regular exercise. 'Moving your workouts to morning or lunchtime can make such a difference,' she shares.
One of her biggest rules for her client is to finish vigorous exercise that raises your heart rate variably at least three hours before bedtime. You want to avoid harder, more strenuous workouts before you go to sleep. In the evenings, she suggests lighter forms of movement, like yoga or stretching, to signal to your body that it's time to shift into rest mode. 'It's about protecting your sleep quality,' she explains, 'which underpins every other aspect of health.'
Her recommended balance of exercise for fall is two to three strength-training sessions per week to maintain muscle mass and bone density, paired with one long, easy walk to promote circulation and rest. Outdoor movement, whenever possible, is ideal. 'Getting natural light while you exercise is a double win—you're supporting both your physical and mental health,' she says.
Read the original article on Real Simple
