Sleep and rest
As we see less sunlight, our brains produce more melatonin, the sleep hormone, making us feel like getting cozy and hibernating. This is because our circadian rhythm, which is sensitive to light, governs our sleep patterns. Like many animals, we feel sleepy when it’s dark and more alert when it’s light, which is why waking up on dark mornings can be difficult.
To encourage sleepiness, consider reducing bright artificial lights at night. Instead, try a Hygge-inspired approach with dimmed lighting, lamps, and candles. Limiting screen time a couple of hours before bed can also help.
Diet
Feeling colder and more tired this time of year can be due to burnout, illness, lack of sleep, and poor diet. Boost your immunity with Vitamin D supplements, especially since we get less sunlight in autumn. Vitamin D helps reduce fatigue, supports muscle function, energy, and mood, and is crucial for those with seasonal affective disorder (SAD).
To fight off seasonal flu and viruses, increase your Vitamin C intake, which promotes white blood cell production and may reduce the severity of colds. You can get Vitamin C from berries, oranges, or supplements, and elderberry also supports immunity. Zinc-rich foods like fish and nuts are also beneficial for immune function. Additionally, omega-3 fatty acids, found in fish oil or vegan supplements like black currant seed oil, can help combat dry skin and promote healthier hair.
Seasonal habits
Remember to stay hydrated by drinking plenty of water! Since we’re not out in the sun getting hot and sweaty, it’s easy to forget. Try creating a routine, like starting and ending your day with a warm cup of herbal tea, to remind yourself.
Eating seasonally is great for both your health and the planet. Most produce travels over 1,500 miles before reaching the supermarket, so choosing locally grown sources or visiting your local farmers’ market can help reduce greenhouse emissions and promote sustainable eating.
Seasonal foods are often tastier and more nutritious due to optimal growing conditions. Right now, some nutritious seasonal foods include apples, pumpkins, Brussels sprouts, carrots, pears, potatoes, sweet potatoes, grapes, cranberries, and beetroot.
Community
As the colder months set in, loneliness can increase, especially for those living alone. Social connections are important for mental health and emotional wellbeing. Consider organising indoor activities, like a pie or cake tasting evening where everyone brings a homemade treat, a fun and affordable way to bring people together.
Autumn is also a great time to slow down, rest, and practice self-care. Take walks in nature to enjoy the changing colours and focus on boosting your immune system while enjoying the warmth of social gatherings.