Fall into Rest: The Ultimate Seasonal Guide to Deep, Restorative Sleep

As the weather cools and days grow shorter, your body naturally craves warmth, grounding foods, and nutrients that support relaxation and hormone balance. What you eat in the evening can make or break your sleep quality — influencing your internal circadian rhythm, how fast you fall asleep, how deeply you rest, and how refreshed you feel in the morning.

Light exposure, temperature, and seasonal changes in food availability all influence melatonin production, core body temperature, and sleep architecture. Nightly rituals become especially powerful during this season.

Seasonal Sleep Priorities

This fall, focus on:

• Warm, grounding, nutrient-dense foods and drinks

• Anti-inflammatory herbs and compounds

• Rituals that slow down your nervous system

• Supplements and botanicals that support natural sleep mechanisms

The Dream Team: Sleep Essentials from The GLW Shop

Leefy NIDRA Tincture

Think of Nidra as sleep in liquid form — a soothing, fast-absorbing tincture that helps your body unwind naturally. It blends tart cherry, a natural source of melatonin, with calming herbs that ease muscle tension and quiet a racing mind.

Why You’ll Love It:

• Promotes deeper, more restful sleep

• Reduces inflammation and supports recovery

• Calms the nervous system and relieves tension

• Non-habit forming and 100% organic

Key Ingredients:

• Organic Tart Cherry – rich in natural melatonin and antioxidants

• Organic Blue Vervain – relieves tension and stress

• Organic Chamomile – gently sedative and soothing

• Organic Passionflower – calms the mind and supports deep sleep

How to Use:
Take 2 dropperfuls under the tongue or in warm tea about 15–30 minutes before bed. Hold under your tongue for 20 seconds before swallowing for the best absorption.

Arrae Sleep Capsules (Melatonin-Free Herbal Formula)

For those who want to fall asleep quickly and stay asleep — without melatonin — Sleep Alchemy is pure, plant-powered calm. This formula helps lower cortisol, quiet your mind, and guide your body into its natural sleep rhythm.

Why You’ll Love It:

• Eases anxiety and promotes deep, uninterrupted rest

• Supports the body’s natural sleep-wake cycle

• Wake up refreshed and energized — no grogginess

• Vegan, non-GMO, and gentle on digestion

Key Ingredients:

• GABA – encourages calm brain activity and relaxation

• Chamomile – time-honored for soothing the nervous system

• Valerian Root – shortens the time it takes to fall asleep

• Holy Basil – balances cortisol and reduces stress

• Hops – enhances the depth of sleep

How to Use:
Take 2 capsules about 30–45 minutes before bed. Ideal for nights when your mind feels busy or your body needs a cue to slow down.

Juna Nightcap Sleep Gummies (Microdose Melatonin + Botanicals)

When you need gentle, sustained sleep support, Juna’s Nightcap Gummies are a delicious solution. With a microdose of plant-based melatonin, plus magnesium and soothing botanicals, they help you drift off naturally and wake up clear and recharged.

Why You’ll Love It:

• Helps you fall asleep faster and stay asleep longer

• Supports muscle relaxation and stress relief

• Sugar-free & vegan

• No next-day grogginess

Key Ingredients:

• Tart Cherry Extract – natural melatonin booster

• Wild Jujube & Passionflower – promote deep, restorative rest

• Magnesium – relaxes muscles and nerves

• Chamomile & Hops – calm the body and mind

• GABA & L-Tryptophan – support serotonin and relaxation pathways

• Phytomelatonin (from St. John’s Wort) – plant-based sleep support

How to Use:
Chew 1 gummy about 30 minutes before bed. Perfect for travel nights, restless evenings, or anytime you want effortless, high-quality rest.

Sleep-Supportive Grocery List (Organic Recommended)

Vegetables

• Spinach, Kale, Swiss Chard, Broccoli, Asparagus

• Sweet Potatoes, Mushrooms (shiitake + portobello), Zucchini, Carrots, Beets

Fruits

• Tart cherries (or 100% tart cherry juice), Kiwi, Bananas, Pineapple

• Berries (blueberries, raspberries, blackberries), Oranges or clementines

• Grapes, Apples

Whole Grains & Carbohydrate Sources

• Oats, Quinoa, Brown Rice, Barley, Buckwheat

Nuts & Seeds

• Almonds, Walnuts, Pistachios

• Pumpkin Seeds, Sunflower Seeds, Flaxseeds, Chia Seeds

Herbs & Botanicals for Sleep

• Chamomile, Lemon Balm, Passionflower, Valerian Root

• Blue Vervain, Lavender, Ashwagandha, Holy Basil (Tulsi)

• Peppermint (for digestion)

Bonus Calming Pantry Items

• Raw Honey – a spoonful before bed helps glycogen stores and steady sleep

• Ceylon Cinnamon – balances blood sugar

• Turmeric – anti-inflammatory

• Almond or Oat Milk – perfect for “moon milk” drinks

The Ideal Nighttime Drink

Make your evening ritual warm and soothing:

• Golden Mylk (turmeric + cinnamon + plant milk + honey)

• Chamomile or Passionflower Tea

• Leefy Nidra tincture in warm water (tart cherry + herbs)

Putting It All Together: Sample Evening Plan

6:30–7:00 pm – Dinner: salmon + steamed spinach + quinoa + squash + roasted pumpkin seeds
7:30 pm – Herbal calming tea (chamomile + lemon balm) or Golden Mylk
8:00 pm – Light stretching, breathing exercises, or yin yoga; dim lights
8:30 pm – Journaling, light reading (paper book), or self-care skincare routine
9:00 pm – Take your sleep aid (Arrae or Juna) + Leefy Nidra
9:30 pm – Lights out in a cool, dark, quiet room

What to Avoid Before Bed

To protect deep sleep, avoid these for 4–6 hours before bedtime:

• Caffeine (coffee, black tea, chocolate, energy drinks)

• Alcohol (disrupts REM sleep and causes nighttime wakeups)

• Spicy or fried foods (can trigger acid reflux)

• Excess sugar (causes blood sugar spikes and crashes)