Rest Well, Winter to Spring

Aligning sleep habits with this season helps us stay energized, balanced, and ready for the brighter months ahead.

Mornings:

Stanford University Neuroscientist, Dr. Andrew Huberman, recommends:

• Light exposure within 60 minutes of waking. Natural light suppresses melatonin and boosts cortisol, helping reset the body’s internal clock and improving alertness. Aim for 10 mins on sunny days, 20 mins when cloudy, and 30+ mins when overcast. If your schedule requires waking up more than an hour before sunrise, consider a light therapy lamp to bio-hack this process.

• Delaying caffeine intake 90-120 mins after waking allows cortisol levels to peak naturally and prevent afternoon energy crashing.

Evenings:

A consistent sleep schedule is always a great idea. It reinforces circadian stability by reducing insomnia risk that can rear its ugly head during seasonal transitions.

• Adjust bed and wake times to more closely align with sunrise and sunset patterns to stay in rhythm, while maintaining a goal of 7-9 hours of sleep

• Getting evening chills? Instead of cranking up the furnace and settling in for TV time, recognize this signal from your body that it's time to wind down for sleep.

• Trade the blue screens (TV, phone, computer) for a book, light stretching or journaling.

• Reimagine the night cap -- while a shot of bourbon or glass of red wine might initially induce sleep, it disrupts our ability to stay asleep and benefit from recovery. Instead, try a couple of ounces of pure tart cherry juice (not from concentrate). It naturally contains melatonin and tryptophan which regulate sleep by promoting relaxation and reducing inflammation. I prefer mine diluted 50:50 with a bit of lime juice.

These stress management practices combined with a cool sleep environment (around 65-70°F/18-21°C) reduce evening cortisol levels and support the body’s natural 1-3 degrees drop in core temperature before sleep. You'll find it easier to fall asleep and stay asleep, with enhanced REM cycles.