{"id":237527,"date":"2023-10-03T08:16:20","date_gmt":"2023-10-03T08:16:20","guid":{"rendered":"https:\/\/lovemainstream.com\/?p=237527"},"modified":"2023-10-03T08:16:20","modified_gmt":"2023-10-03T08:16:20","slug":"this-is-why-you-feel-more-tired-in-autumn-according-to-sleep-experts","status":"publish","type":"post","link":"https:\/\/lovemainstream.com\/lifestyle\/this-is-why-you-feel-more-tired-in-autumn-according-to-sleep-experts\/","title":{"rendered":"This is why you feel more tired in autumn, according to sleep experts"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/uploads\/2023\/10\/SEC_174316286-31bb.jpg\"><\/p>\n<p>It\u2019s 6am. Your alarm goes off, but it\u2019s still dark outside.<\/p>\n<p>That\u2019s the reality for many of us as the days get shorter and autumn draws in.<\/p>\n<p>But while we likely still get the same amount of hours sleep as we did in the summer months, there\u2019s something about those gloomy autumn mornings that make it much harder to wake up, fend off tiredness and feel alert for the rest of the day.<\/p>\n<p>So what\u2019s going on?<\/p>\n<p>According to sleep expert and deputy CEO of The Sleep Charity, Lisa Artis, our biology is working against us.<\/p>\n<p>\u2018In autumn it\u2019s getting darker in an evening, which means melatonin (the sleep hormone) is produced earlier and makes us feel sleepy,\u2019 she says.<\/p>\n<p>\u2018It is also darker in the mornings which keeps our melatonin levels high, meaning that we feel sleepy throughout the day.<\/p>\n<p>\u2018Natural light makes you feel more awake and signals to your internal body clock that it\u2019s time to wake up and to stop producing melatonin.\u2019<\/p>\n<p>If you\u2019re struggling to get up in the morning, Lisa suggests positioning your alarm far away, using a sunrise alarm (one that gets brighter to wake you up), putting the lights on soon after you wake up, and having a cold shower.<\/p>\n<p>All of these things can make us feel more alert and help if our bodies feel out of sync with the time of day.<\/p>\n<p>\u2018Open your curtains so that as soon as it starts to get lighter you will feel the benefits. Consider using light box therapy if you really do struggle,\u2019 she says.<\/p>\n<h2><i class=\"icon icon-exclaim\"><\/i>How to beat winter tiredness<\/h2>\n<p>Lisa suggests: <\/p>\n<ul>\n<li>Continue to practice good \u2018sleep hygiene\u2019, which includes keeping regular sleep and wake hours and making sure you\u2019re sleeping on comfortable, supportive bed.<\/li>\n<li>Take a look at your pre-bedtime routine and see if there is anything that you could change to improve your sleep. <\/li>\n<li>Alcohol is bad for sleep and, while it might make you feel tired and go to sleep quickly, your sleep won\u2019t be as deep meaning it won\u2019t be as restorative for your mind or body. <\/li>\n<li>Small changes to your diet or routine can make a big impact on your sleep quality.<\/li>\n<\/ul>\n<p>From a nutritional standpoint, there\u2019s things to keep in mind too.<\/p>\n<p>Lisa Marley, nutritionist for beverage brand Nohrlund, says reduced daylight can disrupt our circadian rhythm (the internal body clock) and lower sunlight exposure can reduce our vitamin D levels, impacting energy. <\/p>\n<p>\u2018To feel more energised, focus on a well-balanced diet rich in fruits, vegetables, whole grains, proteins, and healthy fats,\u2019 she says.<\/p>\n<p>\u2018Ensure you\u2019re getting enough vitamin D and drinking enough water as hydration can combat fatigue.\u00a0<\/p>\n<p>\u2018Dried apricots are a great choice for energy as they are a great source of iron. Bananas are high in potassium, complex carbs and vitiating B6. They are a instant energy booster.\u2019<\/p>\n<p>It\u2019s also worth getting a blood test to check your iron and vitamin D levels, to see if you need supplements. <\/p>\n<p>Though alcohol isn\u2019t sleep\u2019s best friend, as we move closer to Christmas, drinking socially will ramp up for many \u2013 which can also impact sleep. But Lisa says there are things you can eat to aid recovery, and begin to feel more alert. <\/p>\n<p>\u2018Eating blueberries before and after drinking can help with drink related inflammation. Sweet potatoes are a great way to replace magnesium and Vitamin A, due to lost stores caused by alcohol consumption,\u2019 she says.<\/p>\n<p>\u2018Eating an avocado or a banana before you turn to your tipple of choice can protect against liver damage as like bananas, they contain high amounts of potassium.<\/p>\n<p>\u2018Roasted vegetables with wholewheat pasta is a great dinner to eat if you have a hangover. The high water content in vegetables will help with dehydration and the pasta will help you feel full and stop the sugar cravings.\u2019<\/p>\n<p>It\u2019s time to get your routine in check, as winter is out to bite.<\/p>\n<p><strong>Do you have a story to share?<\/strong><\/p>\n<p><strong>Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.<\/strong><\/p>\n<p>Source: <a href=\"https:\/\/metro.co.uk\/2023\/10\/03\/this-is-why-you-feel-more-tired-in-autumn-and-how-to-break-the-cycle-19590160\/?ico=zone-widget_home_lifestyle\" target=\"_blank\" rel=\"noopener\">Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 6am. Your alarm goes off, but it\u2019s still dark outside. That\u2019s the reality for many of us as the days get shorter and autumn draws in. But while we&hellip;<\/p>\n","protected":false},"author":2,"featured_media":237526,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>This is why you feel more tired in autumn, according to sleep experts - lovemainstream.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lovemainstream.com\/lifestyle\/this-is-why-you-feel-more-tired-in-autumn-according-to-sleep-experts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This is why you feel more tired in autumn, according to sleep experts - lovemainstream.com\" \/>\n<meta property=\"og:description\" content=\"It\u2019s 6am. 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