As we “fall back” this season, losing an hour due to daylight saving can feel disruptive for many people. It’s normal to experience disorientation, grogginess, and general fatigue as your body adapts to a new rhythm, and for some, it may take weeks to settle into a stable pattern. This is due to the circadian rhythm—our internal body clock that synchronizes our sleep/wake cycles with natural light and temperature cues. As these cues shift with the season, our circadian rhythm can become misaligned, creating a sense of imbalance.

How Seasonal Shifts Affect Our Circadian Rhythm

Our circadian rhythm is sensitive to environmental factors like light and temperature. As these change between summer and fall, our bodies must adjust. Here’s how it happens:

• Light Changes: With shorter days in fall, we’re exposed to less natural light. Morning light usually signals our bodies to wake up, while evening darkness signals bedtime. This light-dark cycle regulates our alertness and sleepiness. When light exposure decreases, our internal clocks can become confused, making us feel sleepy earlier or less alert during the day.

• Temperature Shifts: As temperatures drop, our bodies receive signals to prepare for sleep sooner. Cooler weather promotes rest and sleep, while warmth boosts alertness. When we face lower evening temperatures in fall, we may feel inclined to sleep earlier, throwing off a summer-adjusted rhythm.

• Melatonin Production: Melatonin, our sleep-regulating hormone, is produced in response to darkness. During fall, as daylight shortens, melatonin production might begin earlier, potentially making us feel tired sooner. This shift takes time to adjust to, which is why many feel out of sync during this seasonal change.

Combined, these environmental changes can disrupt our natural rhythm temporarily, leading to sleep difficulties, lower energy, and a general sense of feeling “off” as we transition into fall.

Why Adjusting from Summer to Fall Matters

Moving from the high-energy, outdoor season of summer to the cooler, cozy days of fall offers an opportunity to refresh our daily routines and focus on self-care. Transitioning intentionally into fall has benefits for our physical and mental health, helping us align with the season and maintain overall well-being.

• Physical Health — Strengthening Immunity: With cooler weather and less daylight, our immune systems can become more vulnerable to seasonal illnesses. During summer, we naturally absorb more vitamin D from sunlight and stay active outdoors, but fall requires us to proactively support immunity with diet, sleep, and lifestyle adjustments.

• Mental Health — Navigating Emotional Shifts: As the daylight wanes, some people experience Seasonal Affective Disorder (SAD), a type of depression linked to seasonal changes. Symptoms can include fatigue, low mood, and reduced motivation. Adjusting from summer to fall means being mindful of these shifts and taking steps to protect mental well-being.

• Balancing Body and Mind — Syncing with Nature’s Rhythm: Traditional Chinese Medicine emphasizes seasonal adaptation as essential to health and harmony. Fall is associated with cooling, slowing, and dryness. By modifying our diets, routines, and activities to reflect these qualities, we can align ourselves with the season’s rhythm, which can enhance our health and overall balance.

Practical Steps for a Smooth Transition from Summer to Fall

To make the seasonal shift smoothly, consider these tips to adjust your daily habits harmoniously with fall’s pace.

Modify Your Diet for Fall Warmth

As temperatures drop, our bodies crave warmer, nutrient-dense foods. While summer diets may emphasize lighter, cooler meals, fall is a time to focus on comforting foods.

• Incorporate Seasonal Vegetables: Root vegetables like carrots, sweet potatoes, squash, and beets are grounding, warming, and packed with immunity-supporting nutrients.

• Add Warming Spices: Spices like ginger, cinnamon, turmeric, and cloves provide warmth and can boost circulation. They’re great additions to teas, oatmeal, and savory dishes.

• Choose Comforting Meals: Soups, stews, and casseroles are ideal fall foods, providing warmth and being gentle on digestion for easier nutrient absorption.

Prioritize Immune-Boosting Habits

Fall brings with it the start of cold and flu season, so keeping your immune system robust is essential.

• Get Adequate Sleep: Aiming for 7-8 hours of sleep nightly allows your body to recover and build resilience against infections.

• Stay Hydrated: With cooler weather, you might not feel as thirsty, but hydration is vital. Herbal teas can be a warm alternative if cold water is unappealing.

• Eat Immune-Boosting Foods: Opt for foods high in vitamin C (like citrus fruits and bell peppers), zinc (such as pumpkin seeds), and probiotics (in yogurt or sauerkraut) to support immune health. It’s also wise to limit high-sugar treats, as sugar can weaken immune defenses.

Adjust Your Physical Activity

With the change in weather, outdoor activities may need to be adapted, but keeping active is crucial.

• Embrace Outdoor Exercise: Fall’s crisp air is ideal for brisk walks, hikes, or jogs, and fall foliage can make exercising outdoors more enjoyable.

• Focus on Strength and Flexibility: Preparing for winter by strengthening muscles and enhancing flexibility can improve resilience and reduce injury risks.

• Explore Indoor Alternatives: As colder days approach, consider indoor activities like yoga or Pilates, which can support strength and flexibility through fall and winter.

Support Your Mental Health

Fall’s shorter days can impact mood, but you can manage this shift with mindful practices.

• Maximize Natural Light: Since natural light helps stabilize mood, try to spend time outdoors in the morning or midday to get as much sunlight as possible.

• Practice Mindfulness: A daily mindfulness routine, such as journaling or meditation, can ease the transition to a slower-paced season. Reflect on summer memories and set intentions for the remaining months.

• Stay Connected: With more time indoors, maintaining social connections can help prevent seasonal isolation. Plan gatherings with loved ones or schedule regular calls if in-person meetups aren’t possible.

Adjust Your Skincare Routine

Cool, dry air can be harsh on the skin, so it’s essential to give it extra care as temperatures drop.

• Switch to a Richer Moisturizer: Colder weather can dry out skin, so a heavier cream or oil-based moisturizer keep your skin hydrated and protected, or consider having a serum custom made for you based on your own DNA by Regenere. And as always, hydration starts from within by adequate water consumption.

• Use Gentle Cleansers: Fall is an ideal time to avoid harsh cleansers that strip natural oils. Opt for cream or hydrating cleansers to protect the skin’s moisture barrier.

• Incorporate Exfoliation Wisely: Exfoliating once or twice weekly removes dead skin cells, but overdoing it can exacerbate dryness.

Create a Cozy, Comforting Home Environment

Spending more time indoors offers a chance to make your home warm and inviting.

• Warm Up Your Decor: Add warm-toned blankets, pillows, and throws to create a cozy atmosphere.

• Bring in Seasonal Scents: Essential oils like cinnamon, clove, and cedarwood or fall-scented candles can enhance a comforting vibe.

• Establish an Evening Routine: Fall is a perfect time to create a relaxing nighttime routine with activities like reading, warm baths, or calming music to prepare for sleep.

Reflect and Set Intentions for the New Season

Fall is a season of introspection, making it ideal for setting personal goals and reflecting on growth.

• Embrace a Slower Pace: Fall encourages reflection. Take time to journal weekly, assess personal achievements, and focus on areas for growth.

• Set End-of-Year Goals: With the year’s end approaching, fall offers a natural point to reflect on what’s been accomplished and set goals for the remaining months.

Prioritize Relaxation and Stress Relief

As fall picks up pace with school and work responsibilities, stress management is vital.

• Practice Deep Breathing: When feeling stressed, take a few minutes to do deep breathing exercises to regain focus and calm.

• Engage in Hobbies: Cooler weather is perfect for cozy indoor hobbies like knitting, painting, reading, or baking, which can help reduce stress.

With holidays around the corner, it’s easy to get swept up in celebrations that often come with excess sugar, late nights, and richer foods. Being mindful of these factors and keeping seasonal indulgences in check can help prevent holiday stress and keep immunity strong.

For Extra Support During Seasonal Change

• NAD+ (nicotinamide adenine dinucleotide): This powerful compound plays a critical role in depression signaling pathways by increasing SIRT1 (silent information regulator sirtuin 1) activity. We make NAD in the body from Niacin (B3) or tryptophan but due to the reduced light and temperature may reduce production until the body can adjust to the time change. It can also be reduced genetically impacting serotonin production negatively.

• St. John's Wort: This herbal supplement slows down degradation of serotonin, norepinephrine and dopamine, helping boost mood, reducing anxiety and sadness. Some clinical studies have found it effective for treatment of SAD (seasonal affective disorder).

• Saffron: Saffron, a spice most notably for “saffron rice”, may increase serotonin availability. Small studies show saffron supplementation can reduce sadness and depression. It also has anti-inflammatory and antioxidant properties.

• Ginseng: Ginseng contains active compounds called ginsenosides that can modulate neurotransmitter levels, reduce depression from SAD and regulate circadian rhythms.

• Vitamin D: Low vitamin D levels have been associated with SAD. Supplementing during winter may boost levels from the lack of sunlight exposure.

• Probiotics: Alteration of gut microbiota may influence neurotransmitter synthesis and circadian clock genes. Adding probiotic foods or supplements may help realign biological rhythms.

• Omega-3s: DHA and EPA omega-3 fatty acids can enhance serotonin and dopamine production. DHA impacts the brain directly while EPA is a strong anti-inflammatory.

• Magnesium: Involved in melatonin production and circadian regulation. Magnesium supplementation has shown some benefits, especially when levels are functionally low.

• 5-HTP: 5-HTP is a precursor to serotonin synthesis in the brain. By increasing serotonin levels it can help with feeling blue, fatigue and cravings for carbohydrates. Similarly, L-tryptophan, the amino acid precursor to serotonin and melatonin may help. The 5-HTP is in the most bioactive compound of the two.

• Rhodiola rosea: An adaptogen thought to regulate neurotransmitter levels and cortisol production. Rhodiola can enhance mood, energy, improved stress tolerance and cognitive function. However, as with many compounds, when too much can create symptoms one is using it for.

• Chamomile: Contains apigenin, which acts on GABA receptors and flavonoids that may boost serotonin. GABA is a inhibitory neurotransmitter that can help reduce the over active excitatory neurotransmitters.

• Vitamin B12: Important for neurotransmitter synthesis and circadian gene expression. Supplementation when functionally low, may correct B12 deficiencies associated with dysregulation of the internal clock.

• Melatonin: Directly regulates circadian rhythms and sleep-wake cycles that are disrupted in SAD or time zone changes (jet lag). Timed melatonin supplements may improve this dysfunction.

• Valerian: Contains valerenic acid that modulates serotonin receptors and GABA activity, promoting relaxation.

• Chinese Formulas: Xiao chai hu tang can be used for circadian dysregulation from the time change. There are many other formulas made to treat individual insomnia patterns that may be more direct if relief is not quick.

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Embrace the Beauty of Fall by Tuning into the Season

Transitioning from summer to fall is an opportunity to reconnect with nature’s rhythms and make small, meaningful adjustments to our daily routines. By aligning with fall’s slower pace and nourishing both body and mind, we can enjoy the beauty of the season and feel our best. Fall’s energy invites us to slow down, take stock, and nurture ourselves—a reminder that our health thrives in harmony with nature’s cycles.