Autumn, also commonly known as fall, has arrived, at least based on the solstice. Routines have returned; it is the perfect time to assess your routines and optimize them with simple, doable, and effective adjustments. Here are seven routines to consider that are backed by research:
1. Go to bed by 10 pm
The evenings are getting shorter, the sun sets earlier in the evening, the summer craze has ended, and school season has set in. It is time to prioritize your rest. When you prioritize your rest, you may notice you think more clearly, you can take mishaps in stride, and realize you don’t have time for everything, but that is ok. If you need support for going to sleep try our sleep balm, which contains supportive herbs and essential oils. You can find it at: https://dandelionnaturals.com/product/sweet-dreams/
Scientific Evidence:
“Researchers tracked heart attacks, strokes, and other cardiovascular problems in the participants of a research group for an average of 5.7 years. Compared with a sleep start time of 10 to 10:59 p.m., cardiovascular disease rates were 25% higher when sleep began at midnight or later, 12% higher when sleep started in the 11 o’clock hour, and 24% higher when people fell asleep before 10 pm.” (5)
2. Walk daily for 30 minutes
A leisurely walk offers benefits such as improved digestion, increased mental clarity, improved blood sugar, especially if done after eating, and nervous system support. A brisk walk is also a great option that supports heart and lung health, calorie burning, and muscle building.
Scientific evidence:
“Evidence overwhelmingly supports walking as a powerful anti-aging intervention that can reduce the risk of chronic age-related diseases such as CVD, hypertension, T2D, and cancer. Walking also improves pain and function in musculoskeletal disorders, promotes sleep and mental health, and increases resilience. A brisk walk for at least 30 min, 5 days a week, is recommended to meet physical activity guidelines.” (6)
3. Shop locally for produce
By shopping locally, you can count on your produce being in season, fresh, vine-ripened, and better for you as a result. Now that you have fresh produce in the fridge, munch on it raw, find a new recipe to cook with it, maybe even expand your palate by trying a new seasoning.
Scientific Evidence:
University of North Carolina Nutrition Research Institute found universally in their research:
“Fresh, seasonal produce delivers optimal flavor and nutritional value. Fruits and vegetables begin to lose nutrients as soon as they’re harvested. Buying in-season and close to home means fewer days in transit and storage, and more vitamins and antioxidants on your plate. For example, freshly picked leafy greens retain more folate – a key nutrient for metabolism and cell health – than those shipped across the country.” (7)
4. Try reading a book in the final hour before you go to sleep, or really any time.
The habit of reading can do wonders for your brain: improving attention span, expanding your vocabulary, increasing your knowledge (which can later improve your skills), and even supporting your nervous system.
Scientific Evidence:
“Research by Roger Bohn and James Short at the University of California San Diego estimated that in 2008, Americans consumed approximately 34 gigabytes of information per day, across all media. But much of this information consumption involves the scanning and pattern-matching modes of digital reading rather than the sustained, generative engagement that deep reading requires. Reading more words per day, if those words are consumed in the shallow mode, does not produce the cognitive benefits associated with book reading.” (1)
Even if you only have 6 minutes to read, reading for those six minutes can do wonders for your nervous system.
5. Start writing down what your thoughts are for the day.
This practice only has to take 15 minutes, but it can do wonders for your ability to process your emotions, thoughts and figuring out what you want to do next; it can truly improve your health. If you would like an aesthetically pleasing book to start journaling in, stop by the Dande at 108 Main St, Hayfield, MN.
Scientific Evidence:
The University of Sussex in 2009 found that “the effectiveness of written emotional disclosure on lung function and quality of life for adults with asthma was effective. Participants in the intervention arm of the study were asked to set aside 20 minutes daily over a three-day period to write down their very deepest thoughts and feelings about an extremely important emotional experience that had affected their life. In contrast, the participants in the control arm of the trial were asked to write about routine matters in a factual style rather than including details of emotions or opinions. Those who wrote down their emotions found that symptoms had improved” (2)
6. Begin wearing a pair or two of barefoot shoes
Barefoot shoes are designed to work with your feet rather than against them, while also allowing your feet to gain strength and spread naturally.
What Are Barefoot Shoes?
Barefoot shoes are designed to mimic walking barefoot, while still protecting your feet from the elements. They prioritize natural movement with features like:
Zero drop (no heel elevation)
Wide, foot shaped toe boxes for toe splay
Thin, flexible soles for ground feel
No arch support (so your foot muscles do the work)
Minimal cushion (4)
Barefoot shoes can improve bunions but also require a slow transition.
Scientific Evidence:
“Walking in footwear is associated with an increase in stride length and greater dorsiflexion at foot-ground contact. Lighter and more flexible footwear appears to elicit reduced differences in gait kinematics to walking barefoot. A reduced initial vertical impact force and more even distribution of pressure across the foot is experienced when walking barefoot which is likely to be as a result of a larger contact surface area achieved via a flatter foot placement. Little research on barefoot walking has been completed in adults approaching older age where foot problems and gait deficiencies are most prevalent and thus investigation into this population is required to determine the impact of barefoot walking across the lifespan.” (8)
7. Go on a bicycle ride for 25 minutes
“A study found 25 minutes of aerobic exercise boosts at least one measure of creative thinking. Credit goes to the flow of oxygen to your grey matter when it matters most, sparking your neurons and giving you breathing space to come up with an inspired line, guitar lick or brush stroke.” (3) Cycling can improve immune function, be as effective as some medications, and it is an activity that the whole family can do together.
Dedicating an hour of your day to perform 25 minutes of exercise and 25 minutes of reading can be considered brain care and longevity care, working holistically for improved overall health.
Scientific Evidence:
Overall, this study (in 2023) demonstrates promising results, showing that even modest lifestyle changes, such as incorporating a few kilometers of cycling into daily commuting, can lead to substantial health benefits. These findings underscore cycling as a practical, accessible, and sustainable approach to improving public health” (9)
These habits may seem like a list of things to add to your day, which is not our intention; rather, it is a short list of things that evidence points to supporting your holistic health, and that is something we want to help provide for you! If you are looking for other natural health supporting products, visit our website at www.dandelionnaturals.com or stop by our ‘Fall Morning’ shopping event, October 17th, 2026, from 10 am-3 pm at the Dande in Hayfield, MN
Resources:
https://whennotesfly.com/concepts/learning-science-knowledge/why-reading-makes-you-smarter (1)
https://www.sussex.ac.uk/research/research-archive/researchreview/2009/mindandbrain (2)
https://www.bikeradar.com/advice/fitness-and-training/30-great-benefits-of-cycling (3)
https://barefootuniverse.com/barefoot-shoes-vs-regular-shoes/ (4)
https://www.health.harvard.edu/heart-health/the-best-bedtime-for-heart-health (5)
https://pmc.ncbi.nlm.nih.gov/articles/PMC10643563/#Sec21 (6)
https://uncnri.org/2025/06/06/eating-with-the-seasons-why-it-matters-for-your-health/ (7)
https://www.sciencedirect.com/science/article/pii/S0966636215004993#sec0090 (8)
https://pmc.ncbi.nlm.nih.gov/articles/PMC12840791/#sec5-ijerph-23-00079 (9)
