The rooftop evenings end, the school buses reappear and traffic on the way to Abdali slows to a crawl again. September in Jordan has its own kind of new year. After weeks of late dinners, visits from relatives abroad and sleeping in, the first alarm clock of the season can feel brutal. A gentle reset works better than a dramatic one.
Move your sleep before the first school day
The US Centers for Disease Control and Prevention advises that adults aged 18 to 60 need 7 or more hours of sleep a night, teenagers need 8 to 10 hours and school-age children need 9 to 12 hours. Do not try to shift your whole schedule in one night. Instead:
- Bring bedtime and waking time a little earlier every couple of days until you reach the school-term schedule
- Open the curtains or step onto the balcony soon after waking, because morning light helps set your body clock
- Turn off phones and other devices at least 30 minutes before bed, including the family WhatsApp groups, which is the CDC's own suggestion
- Keep your coffee or strong tea to the earlier part of the day, since the CDC advises avoiding caffeine in the afternoon and evening
Bring meals back to a rhythm
Summer eating tends to drift towards late dinners and constant snacking on seeds and sweets. Set approximate times for meals, and start with breakfast, since a morning meal gives the rest of the day an anchor. It need not be complicated: eggs, labneh with vegetables, or a zaatar sandwich on wholemeal bread with cucumber and tomato.
School lunch boxes can follow the same logic. Pair something filling with a piece of seasonal fruit, and swap sugary juice boxes for water. Grapes, figs and pomegranates are all around at this time of year, so make use of them.
Rebuild movement while the weather is kind
Autumn evenings are a gift after the heat. The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity physical activity a week, and notes that regular activity is linked with fewer symptoms of depression and anxiety and with better sleep. The CDC gives the same 150-minute target, or 75 minutes of vigorous activity, and adds muscle-strengthening activity on at least 2 days a week. That may sound like a lot, but a brisk 30-minute walk on five days covers the first part. Try the track at a local park, walk part of the way to work, or climb the stairs that make Amman famous.
Book the appointments you postponed
September is also a sensible time for the small tasks that summer pushed aside:
- Dental checks for you and the children
- Routine blood tests, if your doctor recommends them
- A review of any regular medication
Check in with a doctor if tiredness continues despite good sleep, if your mood stays low, or if your sleep problems do not improve after a few weeks. Persistent fatigue has many possible causes, and these deserve proper investigation.
Pick one change first
You do not need to fix everything at once. Choose the single habit that would make the biggest difference, keep it going until it feels normal, then add another. Small routines tend to survive busy weeks, and those are the ones that count.
Sources
- About Sleep · US Centers for Disease Control and Prevention (CDC)
- Physical activity · World Health Organization
- Adult Activity: An Overview · US Centers for Disease Control and Prevention (CDC)
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.