autumn sunlight
Seasonal Support for the Changing of Clocks and Seasons

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

1 View0
The Impact of Blue Light on Sleep

We’re all spending a lot more time on our screens this year. Many of us have transitioned our jobs into our home office, and our computer screen time (i.e blue light exposure) has likely skyrocketed as the line between work time and home time has become less distinct. Our screens have also become the lifeline we have with our friends, community and family, not to mention how many people “relax” and also stay up to date on the world.

In short, many people are spending upwards of 8 hours or more a day on a screen.

This dramatic increase in screen time has some lasting effects on our entire body. WIth this constant exposure to blue light for such an extended time, we should be mindful of the effects that blue light has on our overall health and wellbeing.

What is “Blue Light”?

Blue light is one of the colors of light we all experience during our waking hours. Evolutionarily, we are adapt to respond to blue light with alertness and are accustomed to receiving this light while the sun is shining. However, with the advent of artificial lighting in our homes and the electronics we are all addicted to, we are viewing blue wavelengths well past the hours of normal sunlight exposure, which is very unnatural for our body’s natural circadian rhythm.

Read more: Harvard Health on the Effects of Blue Light 

Blue Light Disrupts Sleep Rhythms

The exposure of light at night has been shown to suppress the secretion of melatonin – the hormone necessary for us to fall and stay asleep. This includes blue light from our phones, TV’s and computers. In a time when the world seems to never sleep, it can feel impossible to naturally dim our lights and stay away from screens after sunset, and many people are certainly paying the price for it. Difficulty falling and staying asleep can be due to the disrupted circadian hormonal cycle when the body is not receiving predictable environmental signals to secrete melatonin and decrease cortisol. These environmental cues are essential for our long term sleep patterns and rest quality.

Read More: Circadian Rhythm Triggers and Good Sleep

How to Decrease Blue Light Exposure

Wearing blue light blocking glasses while on your phone or computer may be helpful in protecting your eyes from too much blue light exposure, especially at later or darker hours of the day and night. Also, limiting your screen time each day is very important. For the next week, really pay attention (even set a timer!) to how much time you’re on a screen. This includes every time you check your phone, write an email, or concentrate on your tasks for work. You may be shocked at how many hours you find yourself staring at the screen – particularly after the sun has set. Take screen breaks during your day. For 10 minutes each hour, step away from the screen and gaze outdoors, if possible.

If possible, remove all screens from your bedroom (and your children’s bedrooms). For many, this is a way we “zone out” or relax before bed, but the long term effects of blue light exposure on sleep should change your mind. This is a night time habit that was likely formed long ago. We can all make new habits – even when they’re tricky to implement for the first few weeks.

Read more: Sticking to a Habit: The Definitive Guide

If you or a family member are having trouble with maintaining a healthy work / life balance, or need support with achieving quality sleep, consider making an appointment with one of our naturopathic doctors at Richmond Natural Medicine. Click Here to schedule an appointment.

 

863 Views0

Phone 804-977-2634

Fax - 804-980-7876

Office Hours

Monday: 8:00 AM-5:30 PM
Tuesday: 8:00 AM-5:30 PM
Wednesday: 8:00 AM-5:30 PM
Thursday: 8:00 AM-5:30 PM
Friday: 8:00 AM-5:30 PM

Our Newsletter

Subscribe to our Newsletter right now to be updated. We promice not to spam!