As the days get shorter and the nights get longer, many of us start to feel a little “off.” Maybe you’re more tired than usual, craving more snacks or finding it harder to stay active. If that sounds like you, your circadian rhythm might be out of sync. But don’t worry, there are simple ways to support yourself.
What Is Your Circadian Rhythm?
Your circadian rhythm is your body’s natural 24-hour clock. It helps control when you feel awake and when you feel sleepy. It also affects your hunger, mood, energy and even how your body uses food.
This rhythm is mostly controlled by light, especially sunlight. When your eyes see light in the morning, your brain gets the message: “Time to wake up!” At night, when it gets dark, your brain makes a hormone called melatonin that helps you feel tired.
Why Changing Seasons Can Throw Things Off
In the fall and winter, we get less sunlight, especially in the morning. That can confuse your body clock. You might feel more tired during the day and wide awake at night. This can lead to:
- Trouble falling or staying asleep
- Feeling tired or moody
- Craving more sugar or ultra-processed carbohydrates
- Gaining weight more easily
When your sleep is off, your hunger hormones can get out of balance too. You may feel hungrier, even if your body doesn’t need more food. That’s why getting your rhythm right can help with energy, mood and weight.
5 Simple Ways to Support Your Circadian Rhythm
- Get Morning Light
Try to get outside within 30–60 minutes of waking up, even if it’s cloudy. Natural light helps reset your body clock. A 10–20-minute walk in the morning can make a big difference. - Keep a Regular Sleep Schedule
Go to bed and wake up at the same time every day even on the weekends. This helps your body know when to start to feel sleepy and when to feel alert. - Limit Bright Light at Night
Turn off bright lights and screens (like phones and TVs) at least an hour before bed. Try using dim lights or “night mode” on your devices to help your brain wind down. - Move Your Body During the Day
Exercise helps your body sleep better at night. Even a short walk, some stretching or dancing to music can help. - Eat at Regular Times
Try to eat meals around the same time each day. Eating late at night can confuse your body clock and make it harder to sleep well.
Bonus Tip: Try a Light Box
If you live in a place with very short days, a light therapy box can help. These boxes give off bright light that mimics sunlight. Using one in the morning may help improve your mood and energy.
Your body loves routine, and light is a big part of that. By getting more light in the morning, keeping a steady sleep schedule and moving your body, you can help your circadian rhythm stay strong all year long.
This fall and winter, take care of your inner clock. Your sleep, mood and even your weight will thank you.
By Cassie Story, RD, Nutrition Subject Expert
