The long, warm days of summer provide a welcome change of pace. After several weeks of a looser schedule with plenty of time for play and relaxation, the shift back into another school year or other fall routines can feel challenging. We’re sharing tips on how to start a fall wellness reset and shift your post-summer health habits.
Have a positive outlook
While many of us don’t want our easier summer schedules to come to an end, the change of season can offer a fresh start and an opportunity to get back to routine. Whether it’s the beginning of a new school year or you’re starting some healthier habits, small steps and realistic goals can get you where you want and need to be. Remember, no matter how helpful or healthy a habit is, it takes time to establish lifestyle changes that stick.
Resetting your sleep schedule
Our easier summer schedules can deliver a real hit to our sleeping habits. Whether it’s the result of staying up too late binge-watching your new favorite show or sleeping the morning away just because you can, resetting sleep schedules can take time. To get yourself and your family ready for a new routine gently, try setting an alarm to go off 15 minutes earlier each day until you get to the time you’ll need to wake up for school or work.
In addition, a big part of how well we sleep at night comes down to what experts call sleep hygiene. In addition to a consistent sleep schedule, it includes elements such as the light levels in your bedroom, the amount of noise in and around your home, when you eat your last meal before bed and the temperature of your thermostat.
Here are some sleep hygiene tips:
- Go to bed and wake up at the same time each day.
- Get plenty of activity and exercise during the day to ensure you are sleepy at bedtime.
- Keep your bedroom comfortably cool.
- Dim your bedroom lights in the evening and use blackout curtains at night.
- Reduce noise levels with earplugs or a sound machine.
- Ensure your bed, pillows and bedding are comfortable and inviting.
- Try to have your last meal of the day a few hours before bed.
- Avoid alcohol and caffeine close to bedtime.
- Limit your exposure to blue light from a phone, tablet, e-reader or TV before sleeping. Keeping these devices in another room can help you avoid the temptation to scroll in bed.
Getting back to healthy eating and movement habits
During the summer, it can be easy to skip family mealtimes and slip into less healthy eating habits. The transition to fall is a great time to reset and get back into preparing healthy meals using seasonal ingredients. Spending a little time meal planning for the week can help eliminate the “what’s for dinner?” rush and panic while giving family members the chance to weigh in on their favorite options. Sitting down to a family meal at least two hours before it’s time to wind down and head to bed can help reinforce your new routine. In addition, family meals provide a chance to connect and talk about new experiences in a positive and encouraging setting.
Cooler temps also mean it’s a great time to go for an evening walk or another fun activity that gets you moving in a way that you enjoy. Regular exercise and activity can reduce your stress levels, help you sleep better and improve mental clarity as you transition into a busier and more structured routine.
It can be difficult to move on from a fun and relaxing summer, so remember to be kind to yourself and your family as you make the transition back to work and school this fall. Keep in mind that small changes can lead to big results with time and patience. Taking the time to appreciate the changing seasons can provide a sense of gratitude and optimism. Look for opportunities to plan activities that you can look forward to, such as apple picking, visiting a pumpkin patch, admiring the changing leaves or trying a new recipe that incorporates the flavors of autumn. Creating a new tradition can be the perfect way to ensure you look forward to the changing seasons.
Looking for a quick energy boost in your day-to-day? Learn how to spruce up your home with houseplants for the fall season.
