5 Easy Tips To Thrive In The Fall
Recently neurobiologist Andrew Huberman released several suggestions to adjust our circadian rhythm to the end of daylight savings time. Some of us struggle with this transition of ‘falling back’ an hour and less daytime light. Below you will see 5 tips that will help us to thrive rather than simply survive this time of year.
- Less sunshine available means less Vitamin D production. Make sure to supplement D3 with K2. Click here and here for further information on Vitamin D. Don’t forget that magnesium is necessary for activation of Vitamin D in the body.
- Natural morning sunlight exposure ideally within 30-60 minutes of waking up. If you are an early riser, turn on very bright artificial light until the sun rises. To understand this mechanism click here
- Aim to go to sleep and wake up at roughly the same time each day, ideally within a 45-minute to one-hour window, even on weekends. This consistency reinforces your circadian rhythm and makes it easier to fall asleep and wake up feeling refreshed. Fun FACT: Taking a warm bath or shower before bedtime is a science-supported method to improve your ability to fall asleep and sleep deeply. Initially, the warm water raises core body temperature, but the subsequent cooling that occurs afterward helps facilitate falling asleep.
- Excessive sugar consumption can lower our immune function and increase inflammation in the body. Tip: get rid of that Halloween candy.
- Movement and exercise significantly enhances our mood, sleep quality and sleep duration. Sticking to your regular exercise schedule will also help your body adjust effectively. Making sure every joint in your body moves on a daily basis is critical to avoiding degenerative changes including joint restrictions from scar tissue and adhesions (resulting from lack of movement). This occurs in every joint in your body, including your spine so make sure you are being checked and adjusted on a regular basis.
In health,
Dr Dan.
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