Fall Back
WITHOUT FALLING APART
If the time change has affected your sleep patterns and overall mood, you’re not alone.
While gaining an hour might sound like a gift, the sudden shift in daylight patterns can throw off your internal body clock in unexpected ways. As the sun sets earlier, many of us experience what I call the “4 PM slump” – that moment when darkness descends and our energy levels take a nosedive.
The good news is that fall’s transition is generally easier on our bodies than spring’s “forward” jump. However, you may be experiencing:
• Unexpected afternoon fatigue
• Earlier hunger pangs
• Mood changes as daylight diminishes
• Difficulty adjusting to darker evenings
Top 4 recommendations for adapting to the time change…
- Strategic Light Exposure Make the most of natural daylight, especially during late afternoon hours. I recommend taking a 30-minute “sunset walk” before dusk. This not only helps regulate your circadian rhythm but also provides mood-boosting exercise.
- Create a Dark Sleep Environment With earlier sunrise, your morning sleep might be disrupted. Invest in quality room-darkening solutions to maintain your desired wake time. This is especially important if you’re sensitive to morning light.
- Slip into something comfortable and BOTTOM’S UP… But not the kind you’re probably thinking of! Yoga inversions are poses where your rear and heart are elevated above your head… hence, bottoms up! Don’t be intimidated, you don’t need be able to to do a handstand to soak in the benefits. Inversions can be as basic as a downward dog, forward fold, or even putting your legs up a wall. Everybody upside-down!
- Relax into Dreamtime – Establish a calming pre-bed routine. This 20-minute Dreamtime” that many of my clients find helpful for unwinding. This guided meditation helps ease the transition from wakefulness to sleep, especially during period of time adjustment.
