6 Steps To Reset Your Sleep Patterns For Fall

6 Steps To Reset Your Sleep Patterns For Fall

While Monday, Labor Day, is known as the unofficial end of summer, many people find it more difficult to adjust their sleep schedule back to what it was before the laid back summertime schedule began. Although it is especially true for children who go back to school in August or September, adults can also suffer the consequences from shifted summer sleep schedules.

Once fall arrives, in about three short weeks, we might find that we are still doing many activities in the evening and nighttime, making it more difficult to fall asleep at the earlier desired time. I, for one, can attest to this. And, I will have to wean my way back into the school/work schedule. Some fortunate people find that they can just change their sleep timing to go to bed earlier and wake earlier without any issue. If you’re one of those people, the sooner you start keeping a steady sleep-wake schedule seven days per week, the better! If you aren’t one of those people (my hand raised), here are some suggestions that can help:

1. Power Down
Avoid any screen time (i.e. computers, cell phones, TVs) at least one hour before your new desired bedtime (but ideally two hours before). Melatonin is a hormone that’s naturally produced in our brains and it comes out when the sun starts to set. Melatonin helps to induce sleepiness and keeps us asleep throughout the night. Bright light can limit melatonin production, and blue light (especially from all the electronics screens) is an even bigger offender.

2. Wind Down
Practice winding down your body and mind as well. Find relaxing activities and hobbies that are calm, quiet and soothing. This is not the time to return emails, finish work and be active. Sleep isn’t an on/off switch — it is more like a dimmer switch where you turn down the lights and your body.

3. Light Bright
Do the opposite in the morning. When you wake up, get up and open all the curtains in your house. Get as much natural light as you can. Eat breakfast in front of a window. Bright light stops melatonin production, wakes us up and helps us keep a more consistent bed and wake schedule.

4. Stay The Course
Keep a steady sleep-wake schedule seven days a week. For some, this may be a challenge. However, our bodies don’t have a “weekday” switch and a “weekend” switch. We need to keep things steady. If you sleep in on the weekends, you may only make it harder to go to bed at a more normal time come Sunday night.

5. Slow And Steady
If you’re really struggling with adjusting, some people find that gradually adjusting to a new schedule can help. Go to bed 15 minutes earlier (and wake up 15 minutes earlier) every day until you reach your target bed and wake times. This also means that you should dim the lights and wind down at home 15 minutes earlier every night.

6. Eat For Sleep
Get back on a healthy overall diet. We often loosen up our diet rules over the summer in favor of the ice cream and pie. Limit sugar at night, and avoid anything with caffeine (soda, coffee, tea, chocolate) after noon. Avoid alcohol within three hours of bedtime since it can disrupt sleep even further.

If you’ve tried the above suggestions and you are still struggling with sleep issues, talk with your doctor or a sleep specialist since there are other treatment options that can be quite useful.

5 Reasons Why Summer Is Good For Your Heart

5 Reasons Why Summer Is Good For Your Heart

The lazy, hazy days of summer are good for your heart — but not because we tend to be lazier or hazier. Quite the opposite. Seasonal changes bring changes to our lifestyles, and summer just happens to be the season where we live a bit healthier. Here are 5 reasons why summer is especially good for aging hearts.

The Vitamin D we get from the sun improves our cholesterol.

A study from Brazil found last year that our “bad” cholesterol levels, known as LDL, trend about 8 percent higher in the winter than the summer and our “good” cholesterol, called HDL, tends to increase by about 5 percent. Seasonal cholesterol changes vary in parts of the United States and Europe where there are more dramatic seasonal weather changes (read: Californians may be on to something here.)

Here’s why: Continue reading

4 Ways to Naturally Cure Allergies

4 Ways to Naturally Cure Allergies

Early summer is one of my favorite times of year. With all the sunshine and greenery, it’s hard not to be in a good mood! Unfortunately, with spring flowers come spring allergies. If you’re all too familiar with the itchy eyes, sneezing, and stuffiness that are the telltale signs of spring allergies, there may be a way for you to reduce your symptoms without taking prescription or over-the-counter medications.

Before you stop taking allergy medications to give these natural remedies a try, be sure to have your doctor run a test to see what you are allergic too. This will help you determine the best way to treat your symptoms. Continue reading

Natural Skin Treatments for Summer Weather Woes

Natural Skin Treatments for Summer Weather Woes

Summer’s gorgeous sunshine, soft breezes, and blooming flowers can make you want to linger outside for hours, but all the time outdoors can also make summer a bummer for your skin. Remedies for bug bites, sunburn, heat rashes, and other common summertime ailments are a dime at dozen at the pharmacy, but most are laced with chemicals and preservatives. Remember, your skin is your largest organ and it absorbs whatever you put on it. Most holistic experts agree – don’t rub into your skin what you wouldn’t be willing to eat! The good news is there are plenty of holistic ingredients that can effectively treat common summer skin ailments.

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