The excesses of summer in terms of schedules, meals without much control or irregular rest are left behind. September can be the starting point to activate healthier habits and face the post-holiday syndrome that causes demotivation and lack of concentration.

In this sense, routine will allow us to plan a more balanced diet, regulate nighttime rest and return to exercising periodically to achieve better physical and mental performance.

Experts from the nutritional advice platform Nootric believe that good nutrition comes from planning, reports the Spanish agency EFE.

5 tips for your diet

Rearrange sleep time

The Spanish Society of Pulmonology and Thoracic Surgery (SEPAR) offers a decalogue to recover healthy sleep habits in September that will help prevent the onset or worsening of diseases.

During the summer, most Spaniards change their sleep routines. This is mainly due to the greater number of hours of light we receive, which alter the circadian cycle, the biological clock, which contributes to periods of wakefulness and rest.

“Lack of sleep not only causes irritability and tiredness in children and adults, but can also worsen pre-existing diseases or contribute to the onset of other diseases related to metabolism, such as diabetes or obesity,” explains Carlos Egea, pulmonologist and coordinator of the SEPAR Year 2025/26 of Sleep-Related Respiratory Disorders.

Sleeping well preserves mental functions, consolidates information acquired during wakefulness, optimizes cognitive performance, affects growth and stress hormones, the immune system, blood pressure and cardiovascular health, the medical society points out.

With the understanding that we want to resume a good sleep routine, we must be clear:

Worries that wake us up. For those who can't sleep or wake up during the night, it's best to get out of bed after 20 minutes of waking up, to avoid generating more anxiety, and try to relax with reading or music. Avoid using screens.

Sun, half an hour a day. Adequate exposure to sunlight will help create sleep patterns aligned with the circadian cycle. It's always best to get some sun early in the day. Walking or exercising is the best way to achieve this, although you should avoid doing so late in the day, at dusk.

Scheduling routine. This involves following the same habits every day, with the same time for dinner and bedtime, ensuring that at least an hour passes after your last meal.

Reading is better than screens. Putting aside your cell phone, tablet, or television at least half an hour before bedtime contributes to greater relaxation. Developing the habit of reading helps you fall asleep.

A relaxing environment. A tidy room with a quiet, gentle temperature also helps you fall asleep and avoid waking up during the night. Calming music or the sounds of nature also help you sleep.

Light dinners. Heavy meals high in carbohydrates cause a feeling of heaviness that prevents you from falling asleep. Relaxing infusions (such as valerian) can be counterproductive and have a diuretic effect that disrupts your rest.

No alcohol. Alcohol causes more superficial sleep. Some studies also suggest linking its consumption with sleep-disordered breathing, such as snoring.

A warm shower. Taking a warm shower before bed can be an option that helps you fall asleep. The change in body temperature also facilitates relaxation and sleep.

Exercise, but not before bed. The benefits of exercise are clear when it comes to relaxing. However, it's best to leave at least an hour between exercise and bedtime.

Meditation. It significantly contributes to relaxing the mind and, therefore, helping you fall asleep.

Regular Exercise

Many people consider that the year begins in September after the holiday period. This is when resolutions to improve their lives take center stage, and regular exercise stands out among them.

Walking, swimming, and outdoor sports are some of the most common activities. But going back to the gym is also among them, and whether it's September or January, we often feel out of shape and unmotivated after a period without many obligations.

The College of Physiotherapists of Catalonia offers a series of keys to returning to the gym in a healthy way:

A balanced and planned diet, a good sleep and rest routine, and regular exercise are the three pillars for achieving good lifestyle habits starting in September.