Seasonal Insomnia: How to Combat the Autumn Blues Naturally

As autumn arrives, shorter days and longer nights can bring a cascade of emotional and physiological changes, leading to what’s often referred to as “autumn blues” or seasonal insomnia. This condition, linked to Seasonal Affective Disorder (SAD), can significantly disrupt sleep patterns and overall mental well-being. Here’s a comprehensive guide to understanding and addressing seasonal insomnia, with tips to help you reclaim restful nights.

Understanding Seasonal Insomnia

Seasonal insomnia often arises from disruptions in the body’s circadian rhythm, triggered by reduced sunlight during fall and winter. The lack of natural light impacts melatonin production, making individuals feel sleepy during the day yet struggle to fall asleep at night. Symptoms may include difficulty staying asleep, mood swings, fatigue, and a general sense of lethargy.

Key triggers include:

Reduced Sunlight: Decreases serotonin levels, affecting mood and sleep.
Temperature Changes: Cooler weather may disrupt body temperature regulation necessary for sleep.
Routine Shifts: Lifestyle changes in autumn, such as school or work schedules, can exacerbate insomnia.

Natural Solutions to Combat Seasonal Insomnia

1. Light Therapy

Light therapy is one of the most effective treatments for seasonal insomnia. Sitting near a lightbox for 30 minutes each morning mimics natural sunlight, helping to regulate melatonin and serotonin production. Studies show that light therapy can improve sleep quality and alleviate depressive symptoms associated with SAD.

2. Maintaining a Regular Sleep Schedule

Consistency is critical for stabilizing circadian rhythms. Go to bed and wake up at the same time daily, even on weekends. Avoid long naps during the day, as they can disrupt nighttime sleep.

3. Exercise Regularly

Engaging in physical activity, especially in the morning or early afternoon, boosts endorphin levels and helps regulate sleep cycles. A brisk walk outdoors combines the benefits of exercise with exposure to natural light.

4. Nutrition and Hydration

A diet rich in tryptophan (found in turkey, nuts, and seeds) can promote melatonin production. Stay hydrated, but limit caffeine and alcohol, which can interfere with sleep quality.

5. Herbal Remedies and Supplements

Natural remedies like valerian root, chamomile tea, and melatonin supplements are known to aid sleep. Additionally, products like DreamSpell 3D combine herbal and aromatherapy benefits to relax the mind and body, facilitating deeper sleep cycles.

The Role of Emotional and Psychological Support

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I addresses negative thought patterns about sleep, replacing them with constructive habits. It has been shown to improve sleep efficiency by restructuring beliefs about insomnia.

Social Connections

Engaging with friends and family or participating in group activities combats feelings of isolation, which can worsen seasonal depression and insomnia.

Mindfulness and Relaxation Techniques

Practices like yoga, meditation, or guided imagery reduce stress and help prepare the mind for restful sleep.

When to Seek Professional Help

If lifestyle adjustments and natural remedies fail, it may be time to consult a healthcare provider. Persistent insomnia could indicate an underlying condition requiring medical treatment, such as antidepressants or advanced therapies like transcranial magnetic stimulation (TMS).

Preventing Seasonal Insomnia Year-Round

Maximize Exposure to Daylight: Spend time outdoors, especially during sunny days.
Adjust Indoor Lighting: Use warm, bright lights indoors to simulate daylight.
Adopt a Relaxing Evening Routine: Avoid screens before bed and opt for calming activities like reading or a warm bath.
Plan Ahead for Seasonal Transitions: Anticipate changes in schedules and prepare accordingly.

By implementing these strategies, you can manage seasonal insomnia and enjoy the beauty of autumn without sacrificing your sleep or mental health.

Seasonal insomnia, while challenging, can be effectively managed through natural and professional interventions. Products like DreamSpell 3D, combined with consistent routines and lifestyle adjustments, offer a holistic approach to combating the autumn blues. Embrace these changes and welcome restful nights this fall.

References

American Academy of Sleep Medicine. (2024). Sleep Problems and Seasonal Affective Disorder. Retrieved from AASM
ELNA Médical. (2024). How to Tackle Seasonal Depression. Retrieved from ELNA Medical
National Sleep Foundation. Seasonal Insomnia and Circadian Rhythm Disorders. Retrieved from NSF
Healthline. (2024). Light Therapy and Natural Sleep Aids. Retrieved from Healthline
Mayo Clinic. Seasonal Affective Disorder Symptoms and Treatment. Retrieved from Mayo Clinic

Herbal Supplement for Sleep
Having suffered with sleeping problems my entire life I didn’t know what to expect from this herbal product. In my experience things like this may work for awhile but may loose effectiveness if taken constantly. So my rule is to take when needed, but not daily. Frequently mixing different things together helps. For example, taking a hot bath, then medication is more effective than either alone. And trying to manage sleeplessness in the middle of the night is a lost cause. There is no good answer when half the night is gone. To really manage difficulty sleeping it must be addressed before going to bed. So before taking this herbal supplement I turned off the phone and TV and drank a cup of warm decaf tea, then took the capsule. I lay in bed and read for 20 minutes, then prepared to sleep. I fell asleep pretty quickly. I slept for about five hours which is good for me. I usually wake up a few times a night. I fell back to sleep right away and followed my regular routine, awaking in the morning feeling refreshed. So the preparation did help me and for that I’m grateful. I will try it again but will not use it daily. I think that for something like this anyone interested will need to try it for themselves as it may not affect everyone the same.

Works well
This sleep supplement works well. I actually took one pill while wide awake late at night, and it very quickly made me drowsy. I fell asleep and woke up feeling restful, even with multiple awakenings (unrelated to the pill). The first time I took this, I woke in the morning and fell back asleep and in a half hour, had one of the most vivid and detailed dreams ever, and I typically don't remember my dreams at all. I don't know what the 3D delivery system means... but maybe you will dream in 3D. On the bottle it does not say this, but on this page it recommends taking 2 pills for the first few nights while your body gets used to it. This may be the first time I have ever seen a recommendation that you take MORE of something right away. It seems like an odd recommendation. As I only saw this on the page when I came to write this review, I had only taken one pill a night, and that was fine for me. I normally take less of something until I see how my body reacts, and that is what I would recommend.

Makes me sleepy
It seems to be priced slightly on the higher end for 60 servings containing 3 mg of melatonin. However, there are some extra ingredients, including GABA, Hops, Passion Flower, Lemon Balm, Red Apple, Linden, Roselle, and 3 mg of Melatonin. It definitely works as described, as approximately 45 to 60 minutes after taking it, I began to feel sleepy and relaxed. When I take it, I comfortably sleep through the entire night without tossing and turning, and I don’t wake up feeling groggy and tired. The product does not have any unusual odor and is packaged professionally. Overall, not a bad product. It does contain some additional ingredients and is marketed as a “Balanced 9 Herb Blend Formula”, which may explain the slightly higher cost. I can’t say that the extra ingredients contribute to its effectiveness, though this product works for me, as does a similar dose of Melatonin. I would do some comparison shopping to see if the extra ingredients on top of Melatonin are what you‘re looking for, but overall, it makes me sleepy.

It works
I've tried many sleep supplements and a few of them work well. Meaning it helps you get to sleep, stay asleep, and you don't feel groggy the next morning. These easy to swallow pills are in the Yes category for all 3 characteristics mentioned. Subtracting 1 star as the price is a bit high for this category of supplements. But if you have trouble sleeping the price may be right for you (and it is a 60 day supply meaning $0.50 per pill).

Nice blend for sleep
Anxiety has been inhibiting my sleep lately, so I have been trying different things to help. Taking the correct dose of melatonin has been helping....I think 3 mg is my max. Just pop one pill 30 minutes before bed, and feel the sleep wave hit you. I have not had issues with vivid dreams like with other melatonin supplements. This contains other sleep promoting ingredients...also contains monk fruit, and I'm not sure why, as these are capsules. You can find melatonin for cheaper, hence the 4 starts.

Small capsules, sleep well and no next day grogginess
I love that these are in capsule format and that they are smaller than most capsules. I have used these the past 4 nights and 3 of those nights I fell asleep quickly and easily, while the first night I didn't really notice an effect. So overall I think they do help. You only need one pill, which is great as I hate swallowing a ton of pills and this bottle is good for a 60-day supply. Overall very happy with this product.

Definitely stayed asleep longer
The smell of this capsule is kind of rough. There is no taste though. I don't really think I fell asleep any faster, but I don't remember waking up multiple times like I normally do. I would say I definitely slept longer and better. These are priced a little higher than just a 3mg melatonin, and I don't really know that the added ingredients have any benefits.

Seems to help
This does seem to help me fall asleep. In regards to sleeping well, I don’t expect this to help me get great quality sleep, or to sleep through the night, because I have a lot of sleep disturbance issues. (I have to take a lot of prescription meds in order to sleep.) But I think it does help somewhat, and that is pretty good for me.

Easy to swallow
Easy to swallow! no bad aftertaste. Hops extract. Helps me to wind down and relax at the end of the day. 60 capsules = 1 capsule 30 minutes before bedtime, may use up to 2 daily. Most nights I only use 1 capsule. On nights when I know I won’t sleep well I take 2. With this capsule I get a full 8 hours. Non interrupted sleep

Decent Supplement
For an all natural supplement this is a decent sleep aide. I will say it will put me to sleep quickly enough but I do tend to wake during the night after taking it. Overall it’s a good product worth a short though if you have sleep difficulties.

Very effective, with no morning grogginess!
Sleep Well’s Dream Spell is everything it’s claimed to be. One small, easy-to-swallow capsule, taken 30 minutes before my desired sleep time, allowed me to drift off peacefully, without interruption during the night; I’d experienced no post-sleep tiredness or lingering grogginess in the AM and was ready to take on the day! (If you’ve experienced a particularly stressful day, a second capsule can be taken, if needed.) The 60 day supply of capsules contain an effective and unique blend of GABA, Hops, Passionflower, Lemon Balm, Red Apple, Linden, Hibiscus and Monk Fruit and only 3mg of Melatonin. I’ve tried my share of natural sleep aids and quite frankly, have never seen some of these ingredients included in any of them, but this blend seems to be very effective. The product contains no gluten, milk, lactose, starch, sugar, soy, fish or anything artificial. It is vegan and Made in the USA, with ingredients sourced throughout the world. If you have been in pursuit of a reliable sleep supplement that actually works, I would give this a try.

Great Melatonin Blend!
So the real power in this is 3mg of melatonin, but I think the added herbs really help. I’ve tried different melatonin brands and have really struggled to find the right dose. Too high and I’m a total zombie, unable to wake up in the morning and feeling exhausted for the entire day. But too low, and I don’t even sleep through the night. Usually 3mg of melatonin would be on the “too low” side for me, but these actually keep me asleep through the night. I would credit that to the bonus Ingredients like passionflower and monk fruit. Not only does it put me right to bed, but I don’t struggle waking up with the alarm clock and can make it through the day alert and refreshed, rather than groggy and tired. Price may be a little on the high-end side, but hard to put a price on a good night’s sleep. If other melatonin isn’t working for you, worth giving this one a try.

It works well no drowsy feeling
I love this product so much !!! It does works great and believe I had tried it all ! It does not let me drowsy.

Absolutely love this!
I have tried a lot of different natural sleep aids and this is by far one of my favorites. It has four of my favorite ingredients (GABA, Hops, Passionflower, and Lemon Balm), plus a nice low dose of melatonin (3 mg in one capsule). It also has some new-to-me ingredients (Red Apple, Linden, Roselle, and Monk Fruit). I love how relaxing this makes me feel. I usually take it about an hour before bedtime so the melatonin will kick in. I sleep through the night and wake up refreshed without any grogginess. I love that this is a 60-day supply. So this little bottle lasts along time!!!

Pretty good but take 2
Worked for me after I took two not one.

These knock me out
I have taken these past two nights and boy they’re great. I knock out within ten minutes of taking these and sleep like a baby. Even while sleeping on my buddies couch! I really like how these don’t taste terrible or get stuck in my neck… making them ineffective. Very beneficial sleeping pills that work a charm.

Works for staying asleep
I have been taking this sleep aid for about 2 weeks and am happy to say it has helped me not only fall asleep, but stay asleep (which was my problem.) It seems to work pretty well without any nasty side effects like being extra groggy in the morning. It is on the more expensive side, but I like that it contains GABA as well as melatonin and some other ingredients. Overall, I would order it again.

A little pricey
I have suffered from sleep problems most of my life and have tried a lot of different products. But this seems to work a lot better than the rest. When you wake up you feel refresh and not drowsy like other products out there. It seems to be pricey for the amount you get, but I guess it's the price you pay for a good night sleep. I would recommend this.

Easy to take sleeping aid
These pills are kind of large but I didn't have any issue taking it. Took about 30 minutes before I wanted to go to bed and I had no issue falling asleep. My mind didn't wander like it often does and I quickly fell asleep. My watch said I got a good night sleep as well. It's nice to have these when you need to rest and not lay awake in bed.

HUSBAND approves
We have several bottles of sleep supplements because we don’t want to get immune to one. He says he sleeps well with this it is not feel groggy the next morning. Easy to swallow as well.

This helps me SLEEP
I really like this product. Many manufacturers and sellers have a tendency to overstate the benefits. However, that is not the case this time because this product really worked for me. I have to give it my highest recommendation. Five stars!

Melatonin
Great product!! Works well!! Helps you to sleep well!! Very easy to use and easy to swallow!!

Wondered Why I Was Having Crazy Lucid Dreams
I took two of these a few nights in a row and slept pretty deeply. I had some crazy lucid dreams. Then I looked at the bottle again, "dream spell", yeah, that's about right.

Slept great and feel refreshed
This product did what it said. I woke up without feeling groggy or out of it. My sleep quality was excellent. I think I found my new sleep aide.

Works Great...
This Dream Spell 3D Natural-Based Supplement works Great for me. Not too long after I take this supplement I am yawning and then soon after fast asleep.

Works great for lack of sleep due to mind racing
Some times when i’m feeling anxious during the day I end up waking up in the middle of the night and can't get back to sleep. I bought this product thinking on those occasions and boy they work amazingly. I think for 29.99 its a great investment as one bottle is sufficient for 60 great nights! I also love the transparent pills where you can see the herb mix. They have a pleasant smell and are easy to swallow

Great at helping me getting better quality sleep

Deep effective sleep with natural ingredients and minimal grogginess in the morning

It works really well and helped me get my sleep schedule back on track

It helped me fall asleep and I slept through the night

I will be reviewing on instagram when have used more. This product definitely has not disappointed so far. In fact it’s exceeded expectations. I have no trouble falling to sleep and wake well rested. I’m only waiting to review on Instagram to see if it dies the same after certain time using ( does my body get so used to ingredients that it isn’t as effective?)

I enjoyed trying this. It helped me relax and get a good nights sleep. Thank you!

This helped me sleep so much better

Love it! I sleep like a baby - however it does make it hard to wake up the next morning. I don't have that issue with other sleeping supplements

Not only am I able to fall asleep quickly, but I feel super refreshed and energized the next day

I’m impressed with the Dream Spell 3D by Dream Spell 3D! This product is natural and effective. It contains the blend of natural herbs, melatonin and GABA. I talk it daily before going to bed and able to sleep all night long without waking up. It doesn’t make me groggy in the morning. My new favorite sleeping supplement! Highly recommend!

In capsule form. Easy to add to my evening routine.

This helped tremendously! I would definitely recommend it to anyone who needs a better night’s sleep.

I love that this product contains natural ingredients and that it is non-habit forming! Like most people, I do have trouble falling asleep sometimes. I gave Dream Spell 3D a shot and I’m glad I did! I fall asleep more relaxed, and wake up without feeling anxious or groggy. It helps me rest so I can tackle my day!

Thai product really does provide you with a well nights rest. As soon as you take this pill you just feel really relaxed and knocks you out instantly. No drowsiness is felt you just feel sleepy and as soon as you know it you’re out like a light! This product is great plus has all natural ingredients

Dream Spell helped me sleep for longer which was such a needed thing.

This supplement works very well if you have a hard time sleeping this are great I was able to get restful sleep without feeling tired in the morning and no lingering side effects

Like that it is made with all natural ingredients!

I gave this product for my grandpa who has insomnia for years. He said he somehow feels the benefit of Dream Spell. He can go to sleep somehow more easily but the sleep is still not deep.

as someone who suffers majorly with insomnia this absolutely knocked me out quicker and better than any other melatonin ive ever taken 10/10 would recommend

"it make me sleep fast and go deep . this is important for me in the morning . the capsule is small and easy to take it"

Loved to try this! Always willing to try new things to improve sleep

It worked really well to put me to sleep and keep Me asleep with grogginess the next morning

Helped me attain a long nights sleep. I didn’t even take very long to fall asleep! Loved that. Although I did feel a little groggy in the morning.

It greatly improved my quality of sleep I sleep longer deeper and don’t toss and turn I wake up well rested and have no grogginess

Awesome product! No groggy feeling the next morning!

Fast relaxation and good sleeping

Love it, it helped a lot with my sleep routine

The Dream Spell 3D helped me fall asleep fast and stay asleep. I woke up feeling like I spelt well and didn’t have the groggy feeling that I have gotten with other products. I love the ingredients listed and am happy that there is no gluten, artificial flavors, colors and preservatives.

The ingredients and how it works

Help me easy to fall asleep and have a good night

I like them! I had no issues with them. These had came in the right time because I’m personally going through some things and they helped me to fall asleep at night

A sleep aid that works!
I have troubles sleeping and have tried many sleep pills, but none have worked for me like Dreamspell did. I have been taking it for over a week now and from day 1 I have seen an amazing change in the way I sleep and more amazingly, the way I wake up. I take this pill thirty minutes before bedtime and soon start to feel my eyes close and then fall asleep very quickly. I also sleep through the night and wake up without any feeling of drowsiness or tiredness. This sleep aid really does work!

Quick drowsiness but intense dreams!
I’ve been on prescription sleep aids for years but due to a variety of factors I’ve come off of them. I’ve been searching for an adequate OTC replacement. These definitely make me feel drowsy quickly which is great, but I have very intense dreams. Not always nightmares but just very vivid. Sometimes causes me to feel like I didn’t get real rest because my dreams were so intense. I’m not sure if I’ll repurchase but if the possibility of intense dreams doesn’t bother you, than these are worth a try.

Sleep All Night, Ebay to Fall Back Asleep
I am a deep sleeper and usually have not trouble falling asleep. My problem is I will wake up in the middle of the night and not go back to sleep. Since using this for the past week I have been able to wake up in the middle of the night like usual and fall asleep easier.

Great product! Needs info on independent supervision/production.
Will order again! Only thing I'd like to see is information on sourcing of ingredients and research available on testing. This is of course too much for the label. But if added to the web page it could be great info!

Natural Sleep Aid
It sorta works and sorta doesn’t, at least for me. And the taste of the capsules is real bitter. It might work for you, not so much for me.

Goodnight sleep, yes. Wake up refreshed, no.
The Dream Spell 3D does promote a good night sleep. The product is quite strong and I’m glad that it doesn’t rely on increasing its melatonin ingredient but rather combine it with other natural ingredients. For me, 3mg of melatonin is just about right and I did try melatonin 3mg on its own and it didn’t work as well as this product. The downside is that when I woke up, I felt like I’m waking up in a haze. I would be careful using this product if there’s an important meeting early the morning after or I’d need to take care of something right after waking up that requires concentration. I’m planning to continue using the product but on ‘as needed’ basis and only when I don’t have something to take care of early the next day.

It works!!!!
This really works! Not only helps me to have a deep sleep, it doesn’t give me the lightheaded feeling after taking a sleeping aid pill but also you wake up feeling rested with great energy and zero grogginess! Highly recommended!

Very responsive
Very responsive seller that does accommodate you.as a customer.for me the product didnt work but to be fair I have very bad insomnia not a lot of things work for me give it a try might be different for you

Can actually get into REM and feel truly rested
My fiancé and I followed the suggested use on the first four days, taking two capsules 30 minutes before bedtime. There are no sleeping magic pills, but this one comes close! I am definitely recommending this to my extended family!