🪷 Wellbeing
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17 oct. 2024
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6 min read
That’s it, summer is over: the leaves are turning brown, the sun is gradually replaced by long rainy days… In short, it’s fall. As much as you try to resist, it’s time to swap cocktails for some good pumpkin lattes. But before you fall into pre-winter blues, let’s set up a fall routine!
Maybe you stumbled upon this article by chance, and you’re wondering why you need a routine specifically for fall. Why not just keep the same one? It’s simpler, you might say.
Yes, certainly. But that doesn’t necessarily bring all positives. You know, it’s a bit like clinging to a bygone era, being that has-been who doesn’t want to turn the page. You get the picture, I imagine.
That’s why, today, we’re sharing the ideal routine to enjoy fall: letting summer go without the blues and starting the winter season off right, avoiding the dreaded seasonal slump.
Why Do You Need a Fall Evening Routine?
🌚 Time Change
If you’re like us in France, we change the clocks twice a year. For summer mode (days get longer) and winter mode (when it’s almost always dark). Naturally, our rhythm shifts according to these new daily cycles. We can’t do the same things at the same times: too cold, too dark, too late…
This is why it’s essential to reorganize, to keep finding time for what matters without getting bogged down by the season’s new quirks.
😴 Lack of Sleep
As days shorten, we tend to have much longer evenings: yes, it gets dark by 5:30 PM! It can feel like we have “more time”—an illusion cast by the early nightfall that swiftly covers our cities.
The thing is, this illusion makes us feel we have plenty of extra time, that evenings are longer. So, it doesn’t seem so bad if we procrastinate; we’ll do it later, we’ve got time!
This, mixed with the loss of an essential visual cue—the sunset. Seeing the sun gradually set tells us time is passing. But in fall and winter, when everything goes dark in just 30 minutes… it’s hard to feel the time slipping by!
With all this combined, we soon find ourselves missing sleep. Feeling like there’s more time, not seeing time pass… we let ourselves stay up later, linger longer in front of the TV, or watch another episode on Netflix. Gradually, we build up a real sleep debt.
❄️ Winter Blues
Yes, between the holidays, the polar cold, the bad weather… It’s a bit depressing. And motivation tends to… well, disappear. And with zero motivation comes procrastination. What’s worse than spending time working when you could be scrolling through Instagram, watching influencers bask in the Bali sun? It looks so enticing with their sun and 30-degree weather.
This little winter slump that you thought was harmless can become your worst enemy if left unchecked.
How to Build a Fall Evening Routine (Step-by-Step Guide)
As promised, having a good fall routine means ensuring: good mental health, top-notch motivation, and, above all, a good night’s sleep. We scoured the internet for the best practices, and here’s our list (not exhaustive):
⚓️ Set a Consistent Bedtime
With the early sunset and nightfall at 5 PM, it’s not easy to tell when it’s really late versus “it’s still fine.” The result? We often end up going to bed at varying times, sometimes much too late!
That’s why it’s recommended to set a fixed bedtime (one that allows you to get your 8 hours of sleep —recommended by health organizations) and stick to it. We know it’s tough to resist one last episode of your favorite Netflix series. But spoiler alert: that episode will still be there tomorrow!
To help, you can use the iPhone’s “Sleep” feature. Easy to set up, it reminds you when it’s bedtime. And here’s an extra tip, you can block certain apps when it’s time to go to bed.
🍵 Create a Cozy Atmosphere
Fall is undoubtedly the season for the “hygge” trend —you know, the “Netflix & Chill” vibe with thick socks by the fireplace and a warm pumpkin latte. So yes, this season, you have every right to wear big cozy socks, drink tea or comforting hot drinks. The days are rough and cold, and there’s nothing better than pampering yourself in the evening.
So take the time to enjoy a relaxing herbal tea (preferably caffeine-free), engage in quiet activities (and screen-free) to unwind and truly feel good.
We ❤️ watching an episode of a series with a nice hot tea in the evening. We avoid binge-watching. And when the episode is over, we head to bed with a good book to end the day.
📵 Limit Screen Time Before Bed
It’s not news that screens before bed aren’t the best idea, right? Ideally, avoid blue light exposure —light emitted by the screens of our devices, whether a computer or phone, before going to bed. Why? Because it stimulates our brain. Blue light tricks your brain into thinking it’s still early, like midday… so why should it be bedtime?
To help you develop a good pre-sleep, screen-free routine, you can download the free Jomo app, available on iPhone, iPad, and Mac. On Jomo, you can schedule blocking periods for specific time intervals. For example, you can block distracting apps —like Instagram, TikTok, or Snapchat, before going to bed.
For more about Jomo and blocking rules, we recommend our detailed guide. With this, take back control of your phone with ease.
📝 Practice Journaling
Bad weather, cold, short days: we tend to see the glass half-empty. The result? Often irritable, easily annoyed, struggling to enjoy the day. Or worse, you feel like you’re ineffective at work.
That’s one of fall’s side effects. That’s why journaling is a great way to put events in perspective, to step back and assess things rationally rather than emotionally.
Journaling isn’t about writing a diary; it’s taking the time to review what happened during the day, what didn’t go well, how tomorrow could be better… and especially planning your future day.
🤸♀️ Stretch Your Muscles
Fall and its cool temperatures tend to stiffen our bodies. Yes, when it’s cold, the body contracts muscles to resist. The result? We end the day tense, with a stiff neck, back pain… what a nightmare!
The best remedy for this is to add 15 minutes of stretching or yoga to your schedule. No equipment needed (just a mat) and comfortable clothes. You can find tons of videos on YouTube to get started.
The key is to relax your muscles, loosen them up, and release the day’s tension. You’ll not only feel more relaxed, but you’ll also fall asleep faster.
🍁 Find Fall Activities
Yes, a new season means new activities. It’s not possible anymore to meet friends at the beach for a picnic or linger on a café terrace. Too cold, bad weather… So it’s time to find fall-specific activities (and screen-free).
Consider adding movie nights (in town), brunch with friends, or coffee breaks to your schedule. The best way to beat the pre-winter blues is to spend time with loved ones or take care of yourself!
The Benefits of Sticking to Your Fall Evening Routine
🌙 Improve Sleep Quality
By adopting a clear routine and limiting screen use with Jomo, you’re ensuring maximum sleep protection. And good sleep hygiene means protecting productivity, focusing well at work or school, and avoiding constant distractions.
🥐 Improve Your Morning Routine
By taking care of yourself in the evening, it will positively impact your morning routine. The first effects you’ll notice are: less difficulty waking up, more willpower at the start of the day, feeling less down… and the list goes on!
❤️🩹 Reduce Stress and Manage Emotions Better
Taking time for yourself, handling the overflow of negativity on some days, controlling phone usage, and getting enough sleep is key to better emotional management during this time of year and making a positive transition toward the upcoming new year!
We hope you enjoyed this article and that you’re now motivated to adopt a new fall routine. As for us, we’re already set and ready to go!
