After a few long summer months filled with extended daylight and shorter nights, we’ve now reached the point where the clocks have changed. With this shift, many of us experience changes both energetically and physically… writes Naturopathic Nutritionist Erica. Our internal rhythms must now adjust to darker evenings, slower days, and a new seasonal tempo. Understanding this transition can help us move through it more smoothly and support our overall wellbeing.
The body’s internal clock
The circadian rhythm is our 24-hour internal body clock that regulates sleep, hormone release, digestive juices release and immune function. This rhythm is influenced by our environment: light exposure, meal timings, movement, and sleep schedules.
When these external factors shift, as they do when the clocks go back, our internal signals can become temporarily disrupted. This can affect energy levels, focus, hormones, mood, resilience, and digestion.
You might notice yourself feeling less energised, craving comfort foods, finding it harder to wake up, or experiencing a dip in focus. These are all signs that your body is simply recalibrating to the change in light and rhythm.
How to support your body through the shift
Aligning your body with the new seasonal rhythm allows you to live more harmoniously with the natural world. This is a time for finding balance, allowing rest, being gentle, and soaking up as much light as possible, all of which help support your sleep, digestion, and hormonal balance.
Sleep is vital for overall health, but during the clock change, it becomes even more important to optimise your sleep routine. Quality rest helps balance hormones, support immunity, and stabilise energy levels.
Tips to optimise your bedtime and morning routine
- Expose your skin and eyes (without sunglasses) to natural sunlight first thing in the morning for 15–20 minutes. This helps balance cortisol levels which are naturally highest in the morning and signals to your body that it’s time to wake up and feel alert.
- As evening approaches, dim your home lights or light a few candles. Think of this as returning to a more natural rhythm like our ancestors, who transitioned from daylight to firelight. Avoid blue light exposure at night (from phones, laptops, and TVs), as it disrupts melatonin production the hormone that prepares you for sleep.
-
Choose warm, nourishing meals that are gentle on digestion such as soups and cooked vegetables. Photo: Erica Have your last meal at least two hours before bed to give your digestive system time to rest. Choose warming, nourishing meals that are gentle on digestion such as soups, cooked vegetables, and lean proteins, and avoid heavy or processed foods in the evening.
- Morning exercise can boost mood, focus, and sleep quality. For some people, intense evening workouts may delay melatonin release and make it harder to fall asleep.
- Try to limit caffeine intake after 3pm. Caffeine can linger in your system for hours, affecting sleep quality even if you feel tired.
- Sip a soothing herbal tea, such as chamomile, lemon balm, or ashwagandha to calm the nervous system. Combine this with gentle stretching, journaling, or reading under soft light to help your body unwind naturally.
- As the days grow shorter, our bodies invite us to slow down and restore. Rather than resisting the darker months, we can embrace them as a time for rest, reflection, and nourishment. By tuning into the natural rhythm of the season, we support not only our physical health but also our emotional and energetic wellbeing.
This time of year, reminds us: slowing down isn’t falling behind, it’s simply nature’s way of helping us recharge.
Further reading:
- https://www.sleephealthjournal.org/article/S2352-7218(23)00126-2/abstract
- https://www.ncbi.nlm.nih.gov/books/NBK519507/
- https://royalsocietypublishing.org/doi/10.1098/rstb.2014.0121
- https://www.annualreviews.org/content/journals/10.1146/annurev-physiol-021115-105102
- https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0015320
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/
Health disclaimer: I do not claim to diagnose, cure or treat diseases, symptoms or illnesses. The information and service provided through the platform/consultations are here to provide individuals with an alternative holistic method if you choose to make changes in this direction. Please contact your medical practitioner if you have any medical issues.
Follow Erica on Instagram here.
Read more posts from Erica on Wondergreens website here.
