Fall Back, Spring Forward: Mastering Your Circadian Rhythm

As the UK prepares for its annual autumn routine of setting clocks back an hour, it's worth considering how this small change impacts our daily lives.

While we might fret about our darker evenings, consider places like Nuuk, Greenland, where winter brings merely 4-5 hours of daylight, or Tromsø, Norway, which experiences two months of polar night. Could you handle this? I don’t think I could!

This perspective helps frame our one-hour adjustment, though its effects can still be significant, particularly as we age.

Understanding Our Internal Clock

Our circadian rhythm—the body's internal timepiece—orchestrates everything from hormone production to temperature regulation. This sophisticated system becomes more sensitive to disruption as we age, making seasonal time changes feel like mild jet lag. Common effects include:

• Difficulty concentrating and mental fog
• Fluctuations in mood and energy
• Physical fatigue and digestive changes
• Increased susceptibility to illness

The Science Behind the Struggle

The impact of time changes extends beyond simple drowsiness. Our entire physiological system relies on consistent light-dark patterns to maintain optimal function. When these patterns shift, even by just an hour, it can affect:

• Mental clarity and focus
• Energy distribution throughout the day
• Emotional resilience
• Appetite and digestion
• Overall motivation

So what can we do to ease this time change? Here are a few solutions that I have adopted over the years that make this transition a little easier.

Natural Solutions for a Smoother Transition

1. Maximise Natural Light

Getting outside within the first few hours of sunrise helps regulate your circadian rhythm and boost vitamin D production. Even on cloudy days, natural light exposure makes a significant difference to your energy levels.

2. Create a Light-Rich Environment

Consider using a daylight lamp (SAD lamp) during your morning routine. These devices can effectively simulate natural sunlight, helping maintain your body's rhythms during darker months.

3. Stay Active

Physical activity becomes especially important during seasonal transitions:

• Begin your day with gentle stretching
• Take walks during peak daylight hours
• Incorporate movement breaks throughout your day
• Practice calming evening exercises

4. Support Your Body Through Nutrition

Adapt your diet to support seasonal changes:

• Include vitamin D-rich foods (fatty fish, eggs, mushrooms)
• Focus on complex carbohydrates for sustained energy
• Maintain proper hydration
• Time your meals to support your natural rhythm

5. Mind-Body Practices

Employ techniques to help your mind adapt:

• Practice visualisation exercises focusing on energy and light
• Use breathing exercises to maintain alertness
• Establish consistent sleep and wake times
• Create evening rituals that signal bedtime to your body

Making It Work for You

Remember that adapting to seasonal changes doesn't require a complete lifestyle overhaul. Start with one or two strategies that feel most manageable and build from there. Listen to your body's signals and adjust your approach accordingly.

The key is finding a balance that works with your lifestyle whilst supporting your body's natural rhythms. With mindful attention and gentle adjustments, you can navigate seasonal time changes with greater ease and maintain your wellbeing throughout the year.

Anita Hanchet is a certified health coach, Master NLP practitioner and hypnotherapist specialising in intrinsic wellbeing. She helps clients navigate life's transitions whilst maintaining optimal physical, mental and emotional health.