The smell of cinnamon is in the air, is the time for everything pumpkin: pumpkin pie, pumpkin latte, pumpkin patches, pumpkin decorations…

Halloween is coming and soon enough Thanksgiving will be here!!!

The days starting to be shorter, the air starting to be cooler, the leaves are changing colors and root veggies are in season…

Yep, Fall is here!!! How can this be? It seems that I just celebrated Christmas only a couple of months ago! 

But nope, it’s true, Fall is here and it’s time to enjoy it!

As we get closer to the end of the year and start the last quarter, one of the things I believe is very helpful is to see where we are with regards to the goals we set at the beginning of the year. Now it's a great occasion to stop for a second and take account: are we on track, are we falling behind, do we need to re-evaluate? 

Before we finish this quarter, it’s time to sit and reflect if we are on track, or if we need readjustments. It’s not too late to reflect, readjust and still finish the year strong! 

Also, as this new season arrives, it’s a good time to adjust our habits according to the new season. Our bodies benefit from following our circadian rhythms and with shorter days coming up, there are some tips that I believe are crucial to help us transition into this new period. 

Besides enjoying all about pumpkin and cinnamon flavors, Halloween and Thanksgiving parties, this season for me is more about SELF-CARE. 

As the days start getting shorter and there is less sunlight, I normally start feeling the effects and sometimes I feel less energetic and wanting to sleep more. 

My body knows fall is here. 

Now, while wanting to sleep a bit more is normal during fall and wintertime, sometimes, you need to check that your lack of energy and tiredness are not related to lack of vitamins or nutrients.

Here are some tips to help you keep your energy in check and making sure you enjoy this Fall and Winter seasons in all their fullness!

Replenish your Energy

Since the sun exposure is less during the fall and winter (at least for us in the northern hemisphere…), one thing to look out is your Vitamin D level, with less sun you produce less Vitamin D and lack of this vitamin can make you feel tired. 

So, as the days get shorter, try to get out in the sun at least for half hour during the day. Why not going for a morning walk, or maybe use your lunch break to get out and enjoy the daylight? 

Another thing to check that can affect your energy levels is your SLEEP. Of course, having enough sleeping time is important and you should check how much your body needs as this is different for each person. Using a fitness tracker can help you knowing how many hours you sleep and by checking how you feel when you sleep more or less you can figure out your optimal amount of sleep. 

But, is not just the amount of sleep what’s important, QUALITY matters.

Here are some tips that can help you improve your sleep quality:

1-    Get out in the sun (go back to tip above…)

2-    Cool your room’s temperature at night

3-    Exercise (try exercising in the morning, don't exercise too late in the evening as that will keep your energy up when it's time to go to bed…)

4-    Avoid caffeinated drinks in the afternoon

5-    Eat dinner earlier, leave at least two hours between the time you finish your dinner and the time you go to bed

6-    Don't use your electronics for at least one hour before getting in bed

7-    Use blue-light filters if you have to work with your computer/screens at night 

8-    Avoid using fluorescent lights after sunset

9-    Get rid of clutter in your bedroom, unpaid bills, incomplete projects, things that stress you out should not be in your bedroom, make your bedroom your relaxation haven…

Another important aspect of ensuring you keep your energy levels up and don't feel tired it has to do with how much WATER you drink. So, why don’t you track how much water you have each day and if it’s not enough drink more! Remember if you are feeling thirsty, you are already dehydrated!

Of course, NUTRITION plays also a huge role on your energy, so eat seasonal ingredients, eat the rainbow, have healthy fats, and eat mindfully, paying attention to your meals.

Take time for yourself

Now that you’ve make sure that your energy will be recharged with all these tips, how about taking time to enjoy the new season by going OUTDOORS, take advantage of the cooler evenings, enjoy the changing of the leaves, relax in NATURE. 

Or, if you feel like staying at home enjoying your decaf pumpkin latte in the evenings, why don't you make a list of all the activities that you love doing and schedule some in your calendar? 

Do you ENJOY reading a great book at night? Or watching old movies? Do you love baking? Or are you a Monopoly master? Or do you enjoy playing with your kids? List those things that make you happy, that bring you energy, and schedule them in your calendar. Set up the time for them; do not wait for others to tell you how to spend your free time... 

Plan ahead to avoid stress

Taking about others…this season is all about family gatherings, parties and get-togethers, whether is watching a football game or going to a Halloween party or celebrating Thanksgiving, there are plenty of events that will require your time and attention. 

So, if this stresses you out, make sure you PLAN for them in advance. Preparation is key to decrease stressful situations. If you have to cook something to bring, or you have to do decorations, or think about a costume…set up time before to plan ahead.

Think about the things that you don't necessarily enjoy but have to do because of “social commitments”, how can you make them less painful? What do you need to do in order to reduce your stress? Do you need to set up boundaries? Do you need to say NO to some of the commitments? Do you need to reduce the amount of time you spend at the family events? Or do you just need to make sure you have the right food to eat when you get there? 

As you see, it’s all about planning and foreseeing what could stress you out. Even planning now for your Christmas gifts can help you decreasing the stress in December!!

So, there you have it, fall is here, so enjoy it fully!

Listen to your body, replenish your energy, take time for yourself, plan ahead and have fun!!!

If you want to read more about the importance of your sleep and a few more tips to get a good night of rest, you can check this great post from Shawn Stevenson.

Or, if you want to drink a pumpkin latte without feeling guilty when you have it, check this great recipe!! 

Now, tell me, what is it that you love most about this time of the year? Do you notice your energy changing when fall arrives? Do you get stress out with family gatherings or do you love them? What’s your favorite dish to share with others when you go to a family reunion? Share below your thoughts and let me know!!

xoxo,

Sofia