By Kristen Alexander

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November 8, 2024

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Seasonal Support: Changing of Clocks and Seasons

Fall is the optimal season for slowing down, reflecting, and settling in for the winter, but often, many of us cannot fully enjoy the season because we are struggling to cope with the changing of the clocks. While daylight savings time may provide certain advantages, our bodies cannot always keep up with the changes, so we may need to give a little more nourishment and care during this adjustment phase.
Our circadian rhythm is a delicate internal process that is designed to keep our bodies on track and in a natural rhythm, which plays an integral role in our overall health and wellness. As the clocks are set back in the fall and we lose an hour of daylight, our bodies can have a difficult time adjusting to the time change, and this often results in a disrupted circadian rhythm. Some of the changes that may happen when our circadian rhythm is out of balance include nervous system dysfunction, blood pressure imbalances, mood disruptions, changes in sleep, and so much more.

Circadian Rhythm Support

1. Daily routine is important for optimal circadian rhythm. Going to bed and waking at the same time every day ensures our internal clock stays on track. Even on days when you are off work or have a different schedule, it is important to continue to sleep and wake at the same time. This promotes consistency and a stable routine for optimal circadian support.
2. Morning sunlight is important for circadian rhythm support. 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 get the day started. 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.
3. Shifting your meal times may be another way to support your circadian rhythm. Eating breakfast earlier in the day and moving up dinner slightly can help signal to your body that it is time to go to bed earlier.
4. Consider exercising in the morning and avoid exercising in the evening, as it may be too stimulating and may not provide you with enough time to settle in at the end of a long day.
5. Reducing exposure to blue light may be helpful. Research shows that blue light disrupts sleep patterns and circadian rhythms. Using blue light-blocking glasses and reducing screen time one hour before bed can help promote a proper circadian rhythm. Dimming or turning off indoor lights early in the evening may also gently help signal the body that it is time to wind down and get ready for bed.
6. Ask your provider to check your Vitamin D levels! Low vitamin D levels are associated with circadian rhythm imbalances. This is why it is important to ensure your Vitamin D levels are in the optimal range to support you during these seasonal shifts!

If you need extra seasonal support to help manage the changing of the clocks and seasons, our practitioners at Richmond Natural Medicine are ready to help! Contact us today to schedule your appointment.

References:

Ayyar VS, Sukumaran S. Circadian rhythms: influence on physiology, pharmacology, and therapeutic interventions. J Pharmacokinet Pharmacodyn. 2021;48(3):321-338. doi:10.1007/s10928-021-09751-2

Juliana N, Azmi L, Effendy NM, et al. Effect of Circadian Rhythm Disturbance on the Human Musculoskeletal System and the Importance of Nutritional Strategies. Nutrients. 2023;15(3):734. Published 2023 Feb 1. doi:10.3390/nu15030734

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

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