Overview of changes happening right now in the Fall:

Disrupted Circadian Rhythms: The body’s natural rhythm is sensitive to seasonal shifts, so using grounding practices like morning sunlight exposure, meditation, and a consistent sleep schedule can help realign the body’s internal clock, supporting restful sleep and focus.

Reduced Sunlight Exposure: To combat lower serotonin and vitamin D levels, incorporating mindful practices like journaling, light therapy, and outdoor time (even on cloudy days) can improve mood. Supplementing with natural vitamin D or foods like mushrooms and fatty fish can support emotional balance and immunity.

Nurturing with Warm Foods and Herbs: Winter cravings for warmth and comfort can be met with nourishing, grounding foods like root vegetables, clean animal protein and warming spices (e.g., cinnamon, ginger). These foods help stabilize blood sugar, energize, and soothe digestion, which supports mood and mental clarity.

Mindful Eating and Portion Awareness: Instead of restricting holiday treats, approaching meals with gratitude and mindfulness can help avoid overindulgence. Pausing to appreciate flavors and textures can foster satisfaction, reduce stress eating, and prevent blood sugar spikes.

Gut Health as Mood Support: Prioritizing fermented foods like sauerkraut, kimchi, and greek yogurt, along with seasonal produce, supports a balanced gut microbiome, which has a direct impact on mental well-being. Herbal teas (like peppermint or chamomile) can soothe digestion, which benefits mood and stress resilience.

Stress Management Rituals: Holiday stress can be countered with holistic self-care practices like aromatherapy, breathwork, and gentle movement (yoga or walking). Essential oils like lavender and frankincense can promote calm, while deep breathing exercises help restore the parasympathetic nervous system.

Grounding Social Connections: Embracing meaningful connection and gratitude during the holidays nurtures mental health. Regular reflection and fostering connection through shared meals, heartfelt conversations, and traditions align with the natural desire for belonging and comfort during winter.

Seasonal changes, particularly the transition into winter, have a profound impact on the brain and sleep through their effects on the circadian rhythm. This rhythm, often called our “internal clock,” is a 24-hour cycle that governs many biological processes, especially sleep-wake cycles, hormone release, and body temperature.

Here’s how the shift to winter impacts these elements:

1. Reduced Daylight and Melatonin Production

Our circadian rhythm is largely influenced by light exposure. As winter days get shorter and darker, the brain receives less light through the retina. This reduced light triggers an increase in melatonin production, the hormone responsible for sleepiness, often leading to feelings of fatigue, drowsiness, and a disrupted sleep schedule.

Earlier sunsets can prompt the body to start producing melatonin earlier in the evening, which can make people feel tired earlier than usual. This may lead to a shift in the sleep cycle that doesn’t always align well with daily routines, causing sleep disruption or difficulty waking up in the morning.

2. Reduced Serotonin Levels

Light exposure is also crucial for maintaining serotonin levels, a neurotransmitter that helps regulate mood, appetite, and sleep. In winter, lower sunlight exposure often leads to decreased serotonin levels, which may contribute to symptoms of seasonal affective disorder (SAD) and general feelings of low energy or depression.

Since serotonin is a precursor to melatonin, a decrease in serotonin can indirectly impact melatonin production and further disrupt sleep cycles, leaving some individuals with poor sleep quality and a reduced ability to concentrate during the day.

3. Circadian Rhythm Misalignment

As daylight hours decrease, our natural circadian rhythm shifts, sometimes out of sync with social obligations or work schedules. This is known as circadian misalignment and can lead to sleep issues, irritability, and difficulty concentrating.

For example, the internal clock might signal the body to rest earlier due to early sunset, which can cause issues for people who need to stay alert for evening work or social activities. This misalignment can lead to “social jetlag,” where people feel tired during the day due to sleep cycle disruption.

4. Increased Cortisol and Stress Responses

The darker months can lead to a mild but chronic increase in cortisol, the body’s primary stress hormone, as a reaction to reduced sunlight and the cold environment. Elevated cortisol can interfere with the ability to relax and unwind at night, making it harder to fall asleep.

Over time, increased cortisol levels can lead to feelings of anxiety, irritability, and fatigue, which can be worsened by irregular sleep.

5. Brain Health and Cognitive Function

Adequate sleep and light exposure are essential for brain health and cognitive function. When sleep is disrupted and serotonin levels drop, many people experience brain fog, memory issues, and slower processing speeds.

Seasonal changes also impact the hippocampus, the brain region associated with learning and memory. Reduced sunlight exposure can indirectly affect this part of the brain due to lower serotonin and disrupted sleep patterns, which can make concentration and memory recall challenging.

6. Holistic and Natural Supports for Circadian Rhythm in Winter

Light Therapy: Light boxes that simulate sunlight exposure can help reset the circadian rhythm by providing the brain with signals to produce more serotonin and less melatonin during the day.

Consistent Sleep Routine: Going to bed and waking up at the same time each day, even on weekends, can help reinforce a stable circadian rhythm.

Sunlight Exposure and Outdoor Time: Whenever possible, spending time outdoors, even on overcast days, can support a more balanced circadian rhythm and increase serotonin production.

Mindfulness and Relaxation Practices: Practices like meditation, gentle stretching

Products to help!

Tools:

• Super Magnesium
• Deep night essence (be patient)
• Immupro

Diffuse:

• Valor
• Peace and calming
• Cedarwood
• Rutavala
• Sleepyize