Navigating Sleep Through Seasonal Changes

By: S. Folk RYT 500, Thai yoga therapist specializing in TMJ therapy, Reiki & Access Bars Practitioner, Certified Reflexologist

Seasonal transition isn’t easy on the body, which is why getting enough sleep is key to feeling your best. Upon falling asleep, your body goes into repair-mode. When sleep is interrupted or pushed off, this vital phase of repair doesn’t happen efficiently, weakening your immune system and making you more susceptible to viruses and colds.

We need sleep to function – both physically and mentally. Sleep regulates your mood, improves your memory but also maintains health, weight and energy levels. Getting just one bad night’s sleep can impact how we feel the following day. Immediate effects include poorer memory and reaction times and research shows that repeated changes to sleep patterns can also contribute to weight gain and more likely to turn to cigarettes, caffeine drugs or alcohol.

To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep. For example, making sure that your bedroom is the right environment (cool, dark and quiet), that your bed is up to scratch, looking at the lighting in your home, and avoiding foods and drinks that can hinder sleep.

The question is: what changes do you need to make to successfully transition your sleep routine from summer to fall—and ensure you continue getting the high-quality sleep you need as we move into a new season?

Here are a few helpful suggestions to help make the transition from the seasons easier on your sleep patterns.

Prioritizing spending time outdoors

Vitamin D, which your body creates when exposed to sunlight, plays an important role in the production of melatonin, a hormone that helps to regulate the body’s circadian rhythms and promotes restful sleep. During the summer—with longer hours of sunshine into the evening —it’s easy to get your daily dose of vitamin D. But in the fall, when the sun sets earlier, you have a much smaller window to get the sun exposure you need. That’s why, if you want to continue to get solid sleep as the season changes from summer to fall, and the days get increasingly shorter, it’s important to prioritize spending time outdoors. To get the vitamin D you need—and keep your circadian rhythm on track—take advantage of the autumn sunlight and prioritize outdoor activities. Focusing on your light exposure, especially as the days grow shorter is key!

Get exercise

When we exercise it can contribute positively in a variety of ways, helping to minimize anxiety, depression and support better sleep. Exercise can help to increase the neurotransmitter adenosine, which contributes to the sleep drive and promotes sleepiness. Exercise has also been shown to help you fall asleep faster—and, once you’re asleep, improve sleep quality. Exercise is one of the best things you can do to get a better night’s sleep—so, as you transition your sleep routine from summer to fall, make sure to make fitness a non-negotiable part of your autumn routine…but make sure to get it at the right time!

Exercise promotes better sleep, but only if you exercise at the right time. When you workout, you rev up your body—and if you get yourself too revved up before bedtime, it can actually make it harder to sleep. In order to get the most sleep-boosting benefits, aim to workout at least 3-6 hours before you plan to go to sleep for a better restful sleep.

Limit screen time

Exposure to blue light can affect your internal body clock and throw off your circadian rhythm. This rhythm is in tune with light and dark. It’s why you feel more tired at night when the sun starts to set and why you feel more energized in the morning when it’s light.

Limiting the amount of junk light, you are exposed to at least an hour before bed is helpful in contributing to a good night's rest. We live in a time where we have an addiction to junk light from the constant use of cell phones, computers, T. V’s, sitting under fluorescent lighting among a few, causing many of us to be overstimulated, anxious, & inflamed. Our sensitive biorhythms are literally brainwashed into thinking we should always be awake, that it's not safe to rest. Setting the screen aside an hour or two before bedtime can make a big impact on your sleep.

Getting enough ZZZ's

Keeping a consistent sleep schedule can be helpful in the seasonal changes. Get up at the same time every day, even on weekends or during vacations.

Set a bedtime that is early enough for you to get at least 7-8 hours of sleep, preferably hitting the pillow not later than 11pm.

Additional support

If you need more support in balancing your sleep patterns it may be beneficial to seek alternative ways to improve or support your sleep patterns such as trying yoga for sleep, Reiki, Access Bars, or Reflexology among a few that can help contribute to a good night's rest.

Reflexology and supporting sleep: What is Reflexology?

Reflexology is an ancient holistic therapy that has been practiced for more than 5000 years. The art of reflexology is a holistic natural therapeutic method derived from this study based on the principle that there are reflexes in the body that map and correlate to other parts, glands or organs of the body. Through the application of gentle pressure on these reflexes, reflexology therapy can be used to support people with sleep issues by calming the nervous system, promoting relaxation, improving mood and other benefits such as reducing stress and pain.

Reflexology could help to improve your sleeping patterns by providing a natural way to balance and relax the body. The therapy will help to clear away the stress and turmoil of everyday life, gradually increasing mental and physical clarity. If you are experiencing difficulty sleeping the reflex points corresponding to the brain and the pineal gland will be stimulated, helping to balance the release of the hormone melatonin, which is very important for healthy sleep.

Reiki & sleep support

According to 2022 statistics, an estimated 15-33% of adults experience insomnia worldwide. For older adults, the statistic is much higher with 75% of the elderly experiencing some degree of insomnia. Also, depression has a link with insomnia too as an estimated 90% of depression patients experience insomnia. Depending on its severity, insomnia may present as anything from a slight, temporary annoyance to a completely debilitating condition. People who suffer from insomnia often look to a number of different solutions to their condition, including cognitive behavior therapy, medications, and more. Some people with this condition have also found that Reiki may be helpful in a patient’s toolbox in restoring normal sleep patterns as well.

Reiki may be beneficial. In some cases, Reiki may help by assisting to address the underlying cause of insomnia. In other cases, Reiki may simply help you relax and establish better sleep patterns in spite of the cause of your condition. If your insomnia is the result of stress, anxiety, or depression, Reiki sessions may help to alleviate some of the problems. Some of the ways in which Reiki may help with these issues are detailed below.

• Reiki is relaxing.
  Reiki often helps clients to relax, thus allowing them to put their problems in perspective and find a sense of mental and spiritual balance. This can lead to reduced stress and anxiety, which may in turn help relieve insomnia.
• Reiki gives control back to the client.
  People who suffer from stress, anxiety, or depression often feel like their life is not in their hands. Clients who participate in Reiki sessions are taking control of their condition, which may improve the symptoms.
• Reiki facilitates interpersonal connections.
  Clients often feel supported and connected with their Reiki practitioners, who are caring and professional individuals. These interpersonal connections may alleviate the symptoms of depression and other mental problems, thus reducing incidences of insomnia.

Much like Reiki, the Access Bars have been reported to help with stress reduction, deep relaxation, ease of sleep, dissipating mind chatter, releasing trauma, reducing overwhelm, decreasing negative and limiting thought patterns, changing negative behavioral patterns, improving overall wellbeing, and increasing feelings of calmness, inner peace, happiness and gratitude. Some of the benefits people have experienced from this gentle touch holistic therapy technique include mental clarity, improved sleep, calmness and inner peace, as well as reduced stress, anxiety, depression, frustration and sadness. When The Bars are lightly touched, they effortlessly and easily release anything that does not allow you to receive. The Bars release decisions about any area of your life that you have made solid and as a result cannot change. The Bars begin to dissolve judgment from within.

Access Bars is a holistic complementary therapy that activates the body’s innate ability to self-heal. Access Bars do not interfere with any conventional or alternative treatment or therapy and have been found to increase the capacity and potency of other healing modalities.

How does doing yoga before bed help you sleep?

Restorative is a type of yoga that’s perfect for the evenings. It uses floor-based poses that you stay in for longer than the average vinyasa class, encouraging you to let your body relax, aided by the support of bolsters, blankets and pillows.

This deliberate relaxation can help switch off ‘fight or flight mode’, stimulating instead your parasympathetic nervous system – the system that helps your body rest and digest.

Your bed is the ideal place for doing a few restorative yoga poses before sleep, helping you feel relaxed and comfortable, and you may even find that you drift off before you finish your practice!

Here are a few restorative yoga postures you can do from the comfort of home, that may help support a good night's sleep.

These can be done 15-20 min before you are ready for bed to help unwind the body and the mind for a good night's rest allowing you to wake up feeling refreshed.

1. Legs up the wall pose: It's a gentle inversion, relieving your lower body and providing a calming effect on your central nervous system. It's also a lovely way to stretch out those hamstrings, which are often tight from standing or sitting all day. Lie on your back, feet against a wall or headboard. lifting and extending your hips and sit bones a little to make sure that your back is nice and long.

Bring your knees up to your chest, then extend the legs up the wall, so that they're at a 90-degree angle to your body. Your knees can be bent or not, depending on how your body is feeling. Bring your arms out to the side, close down the eyes and relax, breathing deeply for 10-15 breaths.

2. Happy Baby; This pose is super easy to come into from legs up the wall pose, and is a lovely way to relieve tension in both the lower back and the mind.

From legs up the wall pose, bring your knees back into your chest and grab the outside of the sides of your feet.

Extend your legs a little and bring your knees wide, letting your elbows fall inside your thighs. Push into your hands, feeling a nice stretch.

You can gently roll from side to side or forward and backward to give your lower back a little massage.

Have a little smile on your face as you do this pose (it is called Happy Baby, after all!) - this will invite a release of any stress from your day that you're holding on to. Hold for 10-15 breaths.

3. Twisted Roots: This is another great pose for your spine, twisting out any aches and pains that may have come from sitting at a desk or walking around. It also provides a gentle massage for your internal digestive organs, which can help your dinner to go down before bed.

From Happy Baby, bring your legs down so that your heels are on the bed and your knees are pointing towards the ceiling. Push through your heels, lift your hips and place them back on the bed, over to one side. Bring your knees up towards the chest, stopping wherever feels comfortable, and then let them fall to the opposite side. You might want to support them with a pillow if this is uncomfortable. Spread your arms or bring them to a cactus shape, then look in the opposite direction to your knees to also stretch out the neck a little. Hold for 10-15 breaths, then repeat on the other side.

4. Supported Child's Pose: This is the perfect pose to end the sequence – not only does it stretch out hips and back one last time, but it's also very soothing for our central nervous system, as it feels like a big hug. Take a pillow (or a bolster) and sit on one end, with your thighs on either side and your sit bones against your heels. Gently fold forward to come to rest on the pillow, with your head turned to one side, keeping your sit bones and heels together if possible. If not, pop a blanket or pillow between them. Relax into the pillow, letting it hold your weight and try to let go of any thoughts that are still bouncing around in your mind.

Stay here for 10-15 breaths, then repeat with your head facing the other way, though don't worry if you fall asleep before you get to the second side.

5) Corpse pose: This final pose is best for getting your body into sleep mode by focusing your attention on breathing and relaxing each muscle group in your body.

Simply, lie flat on your back, extend the legs with arms by your side, palms of the hands face upwards and stretch your feet out. Reconnect with your breath and settle the mind.  

*Note: If it is helpful to keep a bolster under the knees, feel free to add that support for the best comfort for you! Focus on relaxing each muscle at a time as you make your way up from toes to head.

We hope this bedtime yoga guide helps you unwind your mind and body and get a good night’s rest!

*This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine. *

References: https://iarp.org/can-reiki-help-cure-insomnia

https://www.yogajournal.com/

https://www.calmmoment.com/

https://www.reflexologycanada.org/

https://accesspossibilities.com/pages/access-bars-research

https://blog.fitbit.com/transition-sleep-routine/