How To Cope With The Days Getting Shorter
As autumn settles in, many of us feel a shift with shorter days, cooler temperatures, and a change in our internal rhythms. If you’re feeling out of sync, these tips will help you ease into the season naturally. One big adjustment is the end of Daylight Savings Time, which can disrupt sleep, energy, and overall health.
At 2 a.m. on Sunday, November 3, 2024, Daylight Savings Time (DST) ends, giving us an “extra” hour as we turn the clocks back. While this shift generally offers a temporary boost in alertness due to the additional rest, it can still disrupt your circadian rhythm, potentially leading to grogginess or difficulty adjusting wake-up times for up to a week. This is an ideal time to focus on lasting improvements to sleep habits, as strategies like consistent bedtime routines and good sleep hygiene can help ease the transition to standard time.
This time shift can impact sleep, energy, and overall health, but a holistic approach can help you feel more aligned with the season. Let’s explore some ways to support your body and mind during this transition.
Tune Into Your Circadian Rhythm
Our circadian rhythm—the natural sleep-wake cycle that influences essential body functions—is closely tied to light exposure and affects our hormones like serotonin, cortisol, and melatonin. Morning light exposure stimulates serotonin, which boosts mood and energy, and raises cortisol levels naturally, helping us feel alert. As daylight fades, melatonin production increases, preparing the body for sleep. However, evening exposure to artificial blue light from screens can disrupt this rhythm by signaling the body to stay awake, delaying melatonin release and making restful sleep more challenging. You can see how our circadian rhythms can be thrown off with seasonal time changes.
How could reducing evening screen time support your sleep?
To keep balanced, try these gradual adjustments:
- Shift Your Bedtime Gradually: Starting a few days before the clock change, move your bedtime 15 minutes earlier each night to help your body adjust smoothly.
- Prioritize Morning Light Exposure: Studies show that morning sunlight supports circadian rhythm, helping to improve mood and sleep quality. Even a brief step outside within an hour of waking can recalibrate your body’s clock and energy levels.
How does your body respond to changes in daylight hours?
Fuel Your Body with Seasonal Foods
Nutrition plays a big role in supporting mood, energy, and immunity as the seasons change. Opt for foods rich in:
- Vitamin D: Less daylight means you can support mood and bone health with foods like salmon, eggs, and mushrooms.
- B Vitamins & Magnesium: For steady energy and stress reduction, try whole grains, leafy greens, and nuts. Incorporating magnesium-rich foods supports melatonin production, which can ease the seasonal transition.
- A study found that three months of magnesium, melatonin, and vitamin B complex supplementation positively impacted insomnia, regardless of its cause. The authors noted that while the relationship between vitamin B12 and insomnia needs further study, vitamin B12 deficiency is linked to depression, often associated with sleep disturbances.
- Limit Caffeine: To avoid disrupting your sleep, limit caffeine in the afternoon and evening to support a more restful night.
- Cut Back on Liquor: Alcohol can negatively impact sleep quality and disrupt REM sleep, so a night cap may not be the wisest choice. For more insights on this, check out this study.
- Consume Omega-3s: Adequate omega-3 fatty acids are linked to improved sleep quality. Fatty fish, seafood, and fish oil supplements are great sources. Research indicates that daily doses of omega-3s may support sleep, particularly in adults over 45. Learn more about this here.
- Include Tryptophan-Rich Foods: Consuming tryptophan may help you fall asleep faster and improve overall sleep quality. Foods such as turkey, eggs, nuts, and dairy are excellent sources of this amino acid. For more on the benefits of tryptophan, check out this research.
- Incorporate Chamomile: This well-known herb has a long history of traditional use for supporting sleep. Chamomile contains the flavonoid apigenin, which binds to benzodiazepine receptors in the brain, promoting a sense of calm. Learn more about chamomile's effects here.
- Optimize Nutrition Timing: Timing meals with chrono-nutrition strategies—like eating a high-protein diet with sleep-supportive foods, such as cherries and kiwis—can enhance sleep quality. Learn more about chrono-nutrition here.
Are there any new seasonal foods you can add to your meals this fall?
Prioritize Restorative Sleep
Good sleep habits are essential for your body to adjust smoothly to time changes. Here are some practical tips for high-quality rest:
- Stay Consistent with Sleep Times: Sticking to regular sleep and wake times, even on weekends, supports your body’s natural rhythms.
- Limit Evening Screen Time: Studies suggest that reducing blue light exposure an hour before bed allows melatonin to rise, which supports a better night’s rest. Consider warm lighting or blue light-blocking glasses if you need screen time.
- Create a Pre-Bed Ritual: Herbal teas, warm baths, or calming activities like reading, listening to a guided meditation, or podcast can help you wind down naturally.
Stay Active, But Keep It Cozy
Physical activity boosts mental and physical health, but as temperatures drop, modifying your workout routine can support seasonal adjustment:
- Morning Movement: Exercising outdoors in the morning helps maximize daylight exposure and aligns your body with natural rhythms.
- Gentle & Restorative Practices: Yoga, stretching, or brisk walks can help maintain strength while promoting relaxation.
Notice: How do you feel after outdoor morning activities?
Consider Holistic Supplements
- For those experiencing fatigue, mood changes, or stress due to seasonal transitions—like darker, shorter days—natural remedies can provide incredible support. Adaptogenic herbs, such as Ashwagandha and Rhodiola, and bioformulas like Dr. Garber’s Anxiety Relief can ease stress.
- If it applies to your particular situation, you might find that taking Dr. Garber’s Anxiety Relief and/or Mood Boost bioformulas during the day and Sleep Aid at night offers even better results for sleep support throughout the season change. Some also find that taking Anxiety Relief alongside Sleep Aid at bedtime creates a synergetic effect for deeper relaxation and restorative rest. All of Dr. Garber’s bioformulas are designed to work together, so you can mix and match them as needed for the best support.
Listen to Your Body’s Needs
Above all, tune into your body’s needs as the season changes. Rest, nourish, and pay attention to natural rhythms. Small adjustments now can lead to a smoother, more grounded transition into fall and winter.
With these tips, you’ll be ready to embrace the cozy, restful, and nourishing moments this season brings.
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