Seasonal Sleep Support Tips and Supplements

by Melissa Chichester

As the seasons change, so do certain patterns inside of your body.

Some of them are so subtle you may not even notice them. Other changes might be more obvious, like changes in your sleep patterns. 

During the summer months, you probably welcome longer days and more sunshine. You might even feel more alert and energetic when exposed to more light and warmer weather. And as the seasons turn once again, it’s time to adjust to less light and crisp, cool air. You may find yourself wanting to sleep more or having a harder time getting out of bed in the morning. So what does this have to do with sleep health? 

One reason it’s important to be aware of these sleep patterns is that Americans have a true problem with sleeping or rather a lack of sleep. According to the Sleep Foundation:

  • 69% of men and 76% of women over age 40 get up at least once per night 
  • In the US, insufficient sleep has an economic impact of $411 billion every year
  • 35% of adults in the U.S. sleep less than 7 hours per night
  • Up to 30% of adults struggle with chronic insomnia
  • Women are more prone to insomnia than men
  • 25% of young children have trouble sleeping

As the summer turns to fall and the fall turns to winter, it is essential to support your sleep needs and adjust to the seasons and Daylight Savings Time.

Here are 10 tips and 10 supplements to improve your quality of rest.* 

Sleep tips

  1. Create a relaxing and consistent bedtime routine. This will help you unwind and naturally feel rested.
  2. Go to bed around the same time each night and get up at the same time each morning, even on the weekends.
  3. Get enough sleep each night, at least 7-8 hours.
  4. Avoid intense exercise before bed. 
  5. Avoid caffeinated beverages after 12 noon. 
  6. Do not eat a large meal before bed. 
  7. Keep pets out of the bedroom (as hard as this might be!). 
  8. Keep your bedroom as dark as possible. 
  9. Sleep in a cool room. 
  10. Limit naps during the day if you have trouble sleeping at night.
sleep health support taking a nap autumn fall seasonal

Standalone supplements that support sleep and relaxation

For seasonal sleep support during time changes and periods of adjustment, a supplement may help.* Other supplements may help support relaxation.* Always talk to your doctor before incorporating new supplements into your routine. Your doctor may also help you find a supplement that works best for your lifestyle and personal wellness. 

Valerian root has been traditionally used to support relaxation and is an excellent choice for those seeking to improve their quality of rest.*^

L-theanine interacts with the neurotransmitter GABA (gamma aminobutyrate). GABA helps calm occasional feelings of stress and relaxes the mind.* 

St. John’s Wort supports a calm and relaxed feeling or mental state.*

Glycine is an amino acid that may help with morning grogginess.*

Melatonin is a clinically studied sleep support ingredient. It works with your body’s natural sleep cycle and is used for occasional sleeplessness.* 

5-HTP is a precursor to serotonin. 5-HTP supplements may promote a calm and relaxed mood.*

Magnesium citrate helps with occasional stress.* At least 300 mg of magnesium citrate per day helps support a calm and relaxed mood and also helps with occasional anxiety.* 

Ashwagandha is an adaptogenic herb.  may provide occasional anxiety support and support a relaxed mood.*

Puritan’s Pride Botanical Sleep

In addition to standalone supplements, herbal combinations such as Botanical Sleep are an option. Botanical Sleep contains valerian root extract, passionflower extract, and hops extract, three naturally sourced herbs that help to promote sound sleep.* When taking just 1 capsule before bedtime, this herbal supplement can help support sound sleep, especially with those experiencing occasional sleeplessness.* Plus, it is free of melatonin for those who are looking for an alternative herbal sleep support supplement.* 

Talk to your doctor

Sleep quality is one of the most important facets of your health. If the seasons, Daylight Savings Time, or another factor is impacting your sleep, it is essential to talk to your doctor to rule out other potential issues.

^Traditional use claims are based on historical or traditional practices. Valerian has a long history of use for relaxation and occasional sleeplessness dating back to traditional Greek Medicine.