The crisp autumn weather makes it a good time to sleep, but the desolation of autumn can easily evoke emotions and add to the sorrow. People are prone to anxiety and depression in autumn, which can lead to insomnia. Some people experience a decline in sleep quality as soon as autumn arrives. Here are some tips for dealing with poor sleep in autumn.
Emotional Adjustment
One important cause of insomnia in autumn is emotional instability. According to traditional Chinese medicine, autumn corresponds to the lungs and melancholy corresponds to emotions. People are easily affected by the bleak environment and become depressed. Prolonged low mood can lead to mental tension and insomnia.
What to do: In autumn and winter, it is important to nourish Yin by adjusting emotions. Try to stay calm and serene, be open-minded, and avoid excessive worries. It is not advisable to have strong emotional fluctuations. You can enrich your life according to your preferences. When your life is colorful and joyful, you can forget your worries and improve sleep quality.
Dietary Adjustment
Autumn is a season dominated by dryness, known as "autumn dryness". Dryness can harm the body and cause fluid depletion, leading to dry skin, dry mouth and tongue, and cough with phlegm. Many people also wake up at night due to frequent coughing, which affects sleep quality.
What to do: In autumn, focus on preventing dryness and nourishing Yin in your diet. Eat more sesame, walnuts, glutinous rice, honey, dairy products, snow pears, sugarcane, and other foods that can nourish Yin, moisten the lungs, and nourish the blood. Eat less spicy foods and consume seasonal fruits like pears, apples, and grapes. Drink plenty of water. Adjusting your diet can improve symptoms of "autumn dryness" and subsequently improve sleep.
Exercise Adjustment
Autumn has cool weather, making it a great time for exercise. Many people choose to exercise extensively in autumn to strengthen their bodies. However, many people may not know that the body's Yin essence and Yang Qi are in a state of contraction and nourishment in autumn. Excessive exercise can accelerate sweat loss and deplete Yang Qi, leading to fatigue during the day but difficulty sleeping at night.
What to do: Traditional Chinese medicine suggests gentle exercises during autumn. You can practice autumn health exercises, Tai Chi, go hiking, or do light jogging.
Bathing Before Bed
Taking a bath before bedtime during the golden autumn season can help improve blood circulation, connect the lungs with the skin and fur, relax the whole body, and promote better sleep quality. It is recommended to use water at around 25℃ for bathing in autumn. Drink a cup of saltwater 30 minutes before bathing and avoid excessive rubbing during bathing, focusing on soaking.
Best Time to Sleep in Autumn
In autumn, the Yin energy in nature transitions from dispersing to contracting and storing. As the weather turns cooler, it is important to go to bed earlier to align with the storage of Yin essence and wake up earlier to align with the expansion of Yang Qi.
Best sleeping time: Go to bed at 10 p.m. and wake up at 6 a.m. Take a half-hour nap in the afternoon.
