Simple Shifts for an Amazing Fall & Winter
As the seasons change and the days grow shorter, our bodies naturally begin to crave more rest, warmth, and nourishment. By syncing with nature’s rhythms, we can support deeper healing, steadier energy, and a greater sense of alignment, no matter the season.
The Science Behind Seasonal Rhythms
As sunlight decreases in the fall and winter, our biology adjusts. With less exposure to UV light, vitamin D production either declines or halts completely (depending on your geographical location), while extended darkness stimulates the pineal gland to produce more melatonin, the hormone that governs rest, repair, and regeneration.
Melatonin Supports:
Deeper, more restful sleep
Cellular repair and restoration
Mitochondrial protection
Immune functione
Mood regulation
Acts as a key antioxidant
The Primary Signals for Melatonin Production Are Light and Darkness
Morning Light:
Sets your master circadian clock
Activates and regulates multiple hormones
Prepares your body to make melatonin at night
Regulates mood and energy
Supports mitochondrial health
Morning light is essential all year long — even in the depths of winter. Getting outside within the first two hours of the day provides the strongest circadian signal your body can receive.
Darkness:
As evening falls, darkness activates melatonin production, which:
Promotes deep, restorative sleep
Enhances cellular repair
Protects mitochondria
Reduces inflammation
Supports immunity and mood balance
The long nights of winter naturally support more melatonin production, which allows for deeper sleep and enhanced repair processes.
Simple Shifts to Support Your Body This Season
Here are some gentle, practical ways to align with these rhythms and feel your best this fall and winter:
❆ 1. Believe in Your Ability to Heal
First and foremost, remember that our belief in our capacity to heal and thrive in any season is paramount. The body follows the mind.
❆ 2. See the Sunrise, Every Morning (No Matter the Weather)
See the sunrise every day, no matter the weather. There’s no need to look directly at the sun — simply being outside during sunrise is enough. Spend as much time outdoors as possible within the first two hours of the day.
Take a walk, sip a warm beverage in the crisp autumn air, or simply sit and listen to the early morning sounds of nature. These moments help anchor your circadian rhythm and set the tone for your day.
❆ 3. Embrace Candlelight and Warm, Circadian-Friendly Lighting
Use natural beeswax candles, and/or dim, warm-toned lighting in your home whenever possible. These softer wavelengths mimic sunset and naturally prepare your body for rest.
In the evenings, wear blue light blockers if you’re exposed to artificial light from screens or modern bulbs (but avoid using them while driving). See my full list of product recommendations here.
❆ 4. Take Light Breaks Throughout the Day
Step outside periodically to expose your body to the natural shifts in daylight. In addition to helping your body recognize the time of day, these light breaks calm the nervous system and help you reconnect to yourself and nature.
❆ 5. Be Kind to Yourself
Don’t stress if you can’t do everything perfectly. Awareness is the first step. Be kind and compassionate with yourself; intention matters most.
When you make changes from a place of love and curiosity, rather than fear or control, the process becomes enjoyable and sustainable.
As we move into the darker months, remember that this season is an invitation to slow down, restore, and reconnect. These simple shifts can make a profound difference in your health and well-being. For a deeper dive, subscribe to my newsletter to receive my free workshop: Restore Your Rhythm.
Sources
Minich DM et al. Nutrients. 2022.
Pandi-Perumal SR et al. FEBS J. 2006.
Gabel V. et al. 2013.
This post is for educational purposes only and is not medical advice.