- Allocate more time for sleep.
It’s quite natural for your body to need more sleep during this time of year. Since the lack of sunlight decreases vitamin D level and lowers serotonin and cortisol level in the brain. As a result, you may experience decreased energy and productivity throughout the day. In the fall, your body requires more quality sleep to restore its energy overnight. Therefore, try to go to bed and wake up at the same time each day. This routine will help you to regulate your circadian rhythms and improve the quality of your sleep.
- Wake up at dawn.
During this season, the sun rises earlier and sets quickly, providing very little sunlight. The earlier you wake up each morning, the more vitamin D your body can absorb, which helps to boost cortisol and serotonin levels. These hormones contribute to clarity of thinking and affect your mood.
- Consume foods that are rich in vitamins.
In the fall, it is important to choose a diet that includes as much nutritious food as possible. Include seasonal food in your diet, such as pumpkin, celery, beets, apples and sweet potatoes, which will provide your body with essential nutrients. To ensure your body receives all the necessary nutrients, you can also take vitamins. However, it’s important not to self-prescribe any vitamins or medications.
- Minimize the time spent on your phone and computer.
In the fall, people often stay home, scrolling through social media and watching TV because they are not in the mood for cold-weather walks. Counteract this tendency by limiting screen time and spending more time outdoors. Since the fresh autumn airs fills your lungs with oxygen and helps restore your energy and clarity of thinking after a workday, make time to enjoy the fall colors and recharge with positive emotions.
- Create cozy space.
Autumn is the perfect time to create a cozy atmosphere in your home. Light quality scented candles, bake delicious pastries and prepare a cup of your favorite herbal tea. This atmosphere will help you relax and recharge after a busy day. Scientific studies confirm that scented candle can improve psychological well-being and boost energy. Pleasant aromas have been shown to reduce fear, anxiety and depression and improve sleep quality.
- Hug your family and friends.
Hugs improve emotional well-being and reduce the harmful effects of stress. Physical contact during hugs leads to reduced muscle tension and pain, normalized heartbeat and breathing and increased immunity. Hugs increase the level of oxytocin, a hormone that alleviates feelings of loneliness and anger. They also boost serotonin levels, enhancing mood and creating a sense of happiness. Hugs are one of the most pleasant ways to restore energy and clarity of thinking.
Additionally, to perform work more effectively throughout the day and enhance mental clarity, it is recommended taking Armod and Artvigil.
