How to Support Your Circadian Rhythm, Especially As The Clocks Change

As the leaves begin to fall and the temperatures start to cool, the changing landscape serves as a gentle reminder that we, too, should change this time of year. Fall is the best time of the year for slowing down, resting, and preparing to settle in for the cold winter ahead. In today’s society, we often live life at full throttle without taking any breaks and with minimal self-care. This can be exhausting and can lead to feelings of burnout and overwhelm, along with many chronic health conditions. If you are reading this, I encourage you to take some time to reflect on ways to slow down and incorporate more rest and self-care this fall season. Since we turned the clocks back and lost a little daylight in the evenings, we hope you consider finding new ways to nourish yourself instead of keeping the lights on and burning the candle at both ends. 

 

Support:

Here are a few different ways to support your mind, body, and circadian rhythm during the switch back to standard time:

Eat Seasonally:

The fall season is filled with tasty, seasonal dishes that are both warming and nutrient-dense. Vegetable soups, roasted root vegetables (such as beets, parsnips, and sweet potatoes), fall fruit salads, and homemade apple cider are just a few examples of fall favorites that can provide nourishment to our bodies while also enjoying foods that are local and in season.

Indoor Lighting:

It seems that most of the light bulbs in production these days are bright LED lights. Therefore, it’s become challenging to find the lovely, warm lights that provide a gentle glow. These LED lights can disrupt our circadian rhythm and confuse our bodies about the time of day, leading to disrupted sleep and ultimately lower energy levels. Consider turning off those bright lights before sunset, and switch to a more calming and warm light instead. Aim to focus on dim lamps or salt lamps, as their glow can be calming and comforting. Switching these on around sunset can help signal to your brain and body that it is time to wind down for the evening. 

Physical Activity

Even though it may be colder outside, we still want to prioritize daily movement as this helps to release endorphins and boost our mood. Consider taking advantage of the sunshine during the day and going for a brief walk. Or, even better, take a walk with friends, since social connection is crucial for our overall well-being. 

Get Morning Sunlight:

Morning sunlight is crucial for supporting the circadian rhythm. It triggers our brains to stop producing melatonin and start producing serotonin. This helps remind our bodies that it is time to wake up and start the day. If you cannot obtain morning sunlight within the first 15 minutes of waking, consider purchasing a ‘happy light’. Happy lights mimic the sun and can help support optimal circadian balance.

Vitamin D Levels:

Ask your provider to check your Vitamin D levels! Low vitamin D levels are associated with disturbances in the circadian rhythm. It is essential to ensure your Vitamin D levels are in the optimal range to support you during these seasonal shifts.

References:

Arabi A, Nasrallah D, Mohsen S, et al. Association between Serum Vitamin D Status and Circadian Syndrome: A Cross-Sectional Study. Nutrients. 2024;16(13):2111. Published 2024 Jul 2. doi:10.3390/nu16132111

Bedrosian TA, Nelson RJ. Timing of light exposure affects mood and brain circuits. Transl Psychiatry. 2017;7(1):e1017. Published 2017 Jan 31. doi:10.1038/tp.2016.262