As we move from daylight savings time back to standard time, many of us feel “off” for a few days—or even weeks. That’s because the shift disrupts our circadian rhythm, the internal clock that regulates sleep, energy, digestion, and hormone balance.

Why This Matters

When our circadian rhythm is disrupted, it can lead to poor sleep, brain fog, cravings, mood swings, and a weakened immune system. For women in perimenopause, menopause, or those managing metabolic syndrome, this disruption can feel even more intense.

Tips to Support Your Circadian Rhythm

✨ Get morning light exposure – Spend 15–20 minutes outside in natural daylight to reset your internal clock. Enjoying this time outdoors, or by a window once it gets colder outside, can truly set you up for a wonderful day!

✨ Wind down with a routine – Create a calming bedtime ritual: herbal tea, dim lights, no screens an hour before bed. This can be a big change; it will have a big impact on your sleep if you implement it.

✨ Stay consistent – Try to keep your wake-up and sleep times stable, even on weekends. I have chosen to do this and can honestly say that there is no dreading Monday mornings because I am fresh and ready to go!

✨ Eat with rhythm – Prioritize regular mealtimes and avoid heavy, late-night eating. Your last meal of the day should be at least 2 hours before you go to bed.

✨ Move daily – Gentle exercise like walking or stretching in the morning helps signal wakefulness to the body. A brisk walk in the outdoors is a great way to get your sunlight exposure and move your body.

By aligning your daily habits with your body’s natural rhythms, you’ll find it easier to adjust, sleep more soundly, and feel more energized, even through seasonal changes.