Updated: Sep 18
By Leila Scogin, C.N.H.P.
The Joi Center
As the leaves change colors and the air turns crisp, autumn brings a sense of change and reflection. However, amidst the beauty of this time of year, many of us may find it challenging to achieve restful sleep due to shifting schedules and increased stress. Thankfully, there are plenty of natural and holistic techniques that can help you navigate these changes and enjoy better sleep this autumn.
Meditation for Tranquility:
Incorporating meditation into your daily routine can work wonders for your sleep. Take a few minutes before bedtime to sit quietly, focus on your breath, and calm your mind. Let go of the day’s worries and allow your body and mind to relax, preparing you for a restful slumber.
Breath-work for Relaxation:
Deep and mindful breathing can promote relaxation and reduce stress. Try the 4-7-8 technique - inhale deeply through your nose for a count of 4, hold your breath for a count of 7, then exhale slowly through your mouth for a count of 8. This simple exercise can calm your nervous system, helping you unwind before bedtime.
Yoga and Stretching for Better Sleep:
Gentle stretches and yoga poses can help release tension in your muscles and promote better sleep. Consider practicing bedtime yoga sequences that focus on relaxation and stretching. Poses like Child’s Pose, Forward Fold, and Legs-Up-The-Wall can be particularly beneficial in calming your body and mind.
Incorporating natural sleep supplements can support your path towards better sleep. CBD, chamomile, passionflower, and valerian are popular options to promote rest and relaxation. Always make sure to do your own research before trying any new supplements to ensure they’re safe and suitable for you.
Limit Screen Time Before Bed:
The allure of cozy autumn evenings might lead us to spend more time indoors, often glued to screens. However, the blue light emitted by phones, tablets, and computers can disrupt melatonin production, making it harder to fall asleep. Try to limit screen time at least an hour before bedtime, and instead, opt for relaxing activities like reading a book, listening to music or taking a warm bath.
In conclusion, exploring natural and holistic techniques can help you create a serene bedtime routine that fosters better and more restful sleep. Embrace the changing season with a well-rested body, mind, and spirit, ready to savor the magic of autumn to its fullest.