In autumn, with the change of season and the switch to winter time, it's common to experience disrupted sleep, fatigue, and a dip in mood. Rather than simply enduring these effects, why not use this time to take better care of yourself? Here are a few simple tips:
Tip 1: Alternating day and night
Changes in light tend to disrupt our internal clock. Two hormones are particularly sensitive to this: serotonin, the "happiness hormone," secreted during the day, and melatonin, the sleep hormone, secreted at night. In winter, with shorter days, we release less serotonin, which affects sleep quality and mood. This is why it's recommended to make the most of natural light by opening curtains and shutters as soon as it's light, and by going for walks outside during the day. Conversely, at bedtime, it's essential to turn off all light sources: cell phones, standby devices, and sleep in complete darkness.
Tip 2: Managing the switch to winter time
Some people are particularly sensitive to this. In addition to the advice above, to adapt to this change of pace, it is advisable to keep the same meal times and daily habits so that the body resynchronizes more quickly.
Tip 3: Diet
With the cold weather and/or a dip in mood, we tend to crave richer foods. However, for restful sleep, it's best to eat light meals in the evening and well before bedtime. Ideally, even at this time of year, we should consume plenty of fresh, seasonal fruits and vegetables (seasonal produce helps us feel more in tune with the seasons!). It's the perfect time to make hearty soups (butternut squash, leek, etc.), steamed vegetables (carrots, parsnips, cauliflower, etc.), and include some raw vegetables (green salad, carrots, grated celery, sprouted seeds, etc.). Also consider homemade compotes and baked apples, without added sugar but with cinnamon, vanilla, or perhaps honey.
Tip 4: Sense of well-being
Physical activity can be beneficial, as it also contributes to serotonin production. In addition to its positive impact on mood, it's an excellent way to boost energy levels. It's important to do this in moderation, especially as winter approaches, encouraging us to be kinder to ourselves and conserve our energy.
Tip 5: Warm up
The arrival of cold weather can weaken us; nothing is better than a hot water bottle that warms the bed, but more than that, comforting, it induces a relaxation that facilitates falling asleep.
Tip 6: Plants and dietary supplements
They are wonderful companions. We think first of melatonin, which helps us get back on track with our bedtime, but also of plants like valerian and passionflower. For our mood, we can count on saffron , "the spice of good cheer," adaptogenic rhodiola, or griffonia, also known to affect serotonin. If we're lacking sunlight, remember vitamin D, the sunshine vitamin. Finally, the ginseng-royal jelly duo , a must-have for the changing seasons, helps us better adapt to the physical and mental stresses of our environment.
For an extra little boost, find all the natural food supplements right here:
- Nutrivie Melatonin Spray
- Nutrivie Vitamin D Spray
- Griffonia Nutrivie
- Nutrivie Melatonin
- Organic Rhodiola Nutrivie
- Activ'Relax Nutrivie
- Nutrivie Organic Vitality Complex
- Nutrivie Organic Sleep Complex
- Nutrivie Sleep Super Gummies
Tip 7: Synchronize with the season
The arrival of winter is a time of slowing down, and aligning ourselves with nature's rhythm is entirely to our advantage. The shorter days signal to our bodies that it's time for rest, making it a good time to recover, gather our energy, and sleep well, thus reducing the impact of various stresses. It's a time for calm and refocusing… a time to reflect on as we navigate this period smoothly before the energy of spring arrives.
*This advice is not a substitute for medical advice. If you are ill, undergoing treatment, pregnant, breastfeeding, or a child, consult a healthcare professional. Check the instructions and contraindications of any dietary supplements or herbs you wish to consume.
