Common Fall sleep problems and how to fix them.

With the changing of seasons many people find themselves struggling to fall asleep and stay asleep at night. This is very normal, the days become shorter, darker and cooler. All of these changes can affect our bodies natural ability to fall asleep and stay asleep during the changing of seasons.

Between  10% and 30% of adults struggle with chronic insomnia or sleep disturbances regularly in the United States. These numbers tend to spike around the changing of seasons. Sleep is one of the most important factors in maintaining good health. A good night’s sleep empowers your mind and body to recover fully, allowing you to wake up feeling refreshed and ready to take on the day, or in this case, the new Fall season ahead.

There are many factors that interfere with a good night’s sleep, however this article will focus on how to fix any sleep disturbances as we transition from warm, bright summer days into cooler, darker fall nights. While you might not be able to control all the factors that cause sleep disturbances this season, one thing you can control is maintaining a healthy and consistent sleep routine. This will help your  circadian rhythm, the natural physical, mental and behavioral changes that follow a 24-hr cycle, continue to work optimally. When your internal master clock, or circadian rhythm, is regulated correctly your body will naturally know when to fall asleep and wake up during a seasonal transition.

5 tips for better sleep this Fall: 

1. Stick to a sleep schedule. On average, adults between the ages of 18-64 need 7-9 hours of sleep per night. Adults over 65+ need between 7-8 hours. Try to go to bed and wake up at the same time everyday. Consistency reinforces your body’s sleep-wake cycle. 
2. Prepare your bedroom. Transform your room into a sleep oasis, making it as dark as possible, quiet and  turn down the thermostat somewhere between 65-68 degrees fahrenheit. Your body naturally drops in temperature at night. It also produces the most melatonin in the darkness, so help it out by preparing your room for optimal sleep.
3. Put away electronics. No screens for a dreamy night's sleep. While it’s so tempting to watch TV or scroll through social media late at night, electronic devices (computers, TV, smartphones, tablets) allemit strong blue night which floods your brain and tricks it into thinking it's daytime. As a result, your brain suppresses melatonin, signaling your brain to stay awake – big no-no! 
4. Stretch, breath and relax. Give your body some final sleep queues with a few relaxation techniques such as deep stretching and breathing exercises. This can help release physical, mental or emotional tension that might be built up from your day. If you’re someone who likes to meditate, this is also a great sleep queue at night. 
5. Incorporate natural sleep aids. Many people also prefer to incorporate natural sleep aids like tea,lavender scents orbotanical sleep blends scientifically formulated to help calm your mind and body from head to toe. 

Sleep is essential to feeling your best this Fall. There are many different approaches to solving sleep disturbances the weather shifts, however we hope the above information is useful. If you'd like to learn more about how CBD specifically helps with sleep,  click here.