Six keys to a healthy fall season

Autumn is a time to enjoy breathtaking fall colors and the beginning of cooler, shorter days after what was hopefully a fun and healthy summer. For many, October in particular means football, school beginning, Halloween celebrations and the final weeks of daylight saving time (DST).  

As the leaves change and temperatures drop, it's an ideal time to prepare for the time change and consider Halloween safety tips to maintain our overall well-being.

Small tweak, worse sleep 

In early November, most of the United States turns the clock back one hour for DST. While it may seem insignificant, it can lead to disrupted sleep patterns, mood swings and decreased productivity.

 To mitigate these effects, it's crucial to prepare for the change by: 

• Being mindful of sleep hygiene. Getting good sleep is one of the three pillars for good mental health. So regardless of when you go to bed and wake up, block off seven to eight hours per night. You may want to take advantage of shorter and darker autumn days by going to bed earlier. Quiet, cool and dark conditions are important for restful sleep, as is avoiding caffeine and limiting screen time in the evening. Consider establishing a relaxing bedtime routine, such as reading a book or practicing gentle stretches to signal to your body it's time to wind down.

   

• Getting plenty of light. Since the days are shorter, be sure to take advantage of the sun while you can! Sunlight exposure and exercise boost serotonin, a mood-lifting neurotransmitter. Light also regulates your internal body clock and circadian rhythms. Natural daylight in particular helps you feel alert, with your circadian clock being more receptive to natural morning light. If possible, try to spend at least 30 minutes outdoors during daylight hours, even on cloudy days. This can help regulate your sleep cycle and improve your overall mood.

   

• Staying on schedule. To prepare for DST, be sure to set your clocks back an hour before you go to bed so you’re prepared for the following day and adjust to the new time quicker. After all, no one likes to start the day running behind and rushing around in a frenzy. Avoid using the shorter fall days as an excuse to skip workouts. Since nighttime workouts can interfere with sound sleep, try transitioning to morning ones instead, even if it’s just a brisk walk. Maintaining a consistent schedule for meals, exercise and sleep can help your body adjust more easily to the time change.

Tips for a happy and healthy Halloween 

A few days before we turn back the clock, many people celebrate Halloween. Arrange for a safe, enjoyable Halloween for your entire community with three health and safety tips:

• Stay bright. Choose colorful costumes that are reflective and flame-retardant. Be sure your child’s costume isn’t too long to help prevent tripping and falling. Avoid masks or hoods that obstruct vision. Carry a flashlight, spare batteries or flameless, battery-powered candles. On the home front, welcome trick-or-treaters with a clutter-free porch and entryway that’s brightly illuminated. You can also consider adding reflective tape to costumes and treat bags for extra visibility.

   

• Stay active. Use this opportunity to get some exercise as a family. Accompany your children on their trick-or-treating adventure, starting the evening at the farthest home from where you live and work your way back home. That way, you’ll be close to home when fatigue (or crankiness) sets in. Set a step goal for the evening to make it more fun and engaging for everyone.

   

• Stay mindful. Halloween is the perfect time to teach children about moderation and the importance of balancing treats with nutritious foods. Ration treats the weeks following Halloween to prevent overindulging. Sort through all treats after returning home, discarding those that are suspicious or unwrapped. Have a healthy snack or light meal before your adventure to discourage snacking along the way. Consider offering non-food treats like stickers or small toys to promote healthier alternatives. And don’t forget, the end of Halloween tends to signify the beginning of flu season. Be sure to schedule your appropriate vaccinations in advance, wash your hands and practice overall good hygiene, especially as you may be in large groups of people at tailgates or Halloween parties. Consider carrying hand sanitizer and using it frequently throughout the evening.