GLM TEAM 
Can you feel it? A subtle shift, the crispness in the air, the once scorching sun has mellowed into a gentle glow that paints the turning leaves in fiery hues of orange, red, and yellow. A wisp of woodsmoke drifts by, carrying the sweet scent of burning firewood as fireplaces crackle to life, fall is undeniably on our doorstep.
Your Body’s Seasonal Tune-Up
As Mother Nature undergoes a breathtaking metamorphosis, our bodies too respond to the seasonal cues. We tend to resist this rhythm, clinging to a uniform routine regardless of the whispers of change. However, our Circadian rhythm, your body’s internal clock that regulates sleep-wake cycles, hormone release, cell regeneration, and other processes is intricately linked to the cycle of the seasons. Let’s explore how seasonal changes in daylight can disrupt our daily routine.
Fall’s Impact on Sleep
Feeling tired? It’s not just you. As the days shorten and the cool autumn air settles in, you might find yourself craving more sleep. Here’s the science behind it: Shorter days trigger our bodies to produce more melatonin, a hormone that naturally makes us drowsy[1]. Additionally, fall weather creates the perfect sleep environment – think cool, dark, and quiet[2]. While this can improve sleep quality for some, the earlier onset of sleepiness might make it harder to maintain your usual sleep routine. This explains why you might crave earlier nights under the covers or the urge to pull the blanket up and hit the snooze button. See you in spring 5 AM Club.
Combat Fall Fatigue
To regulate your sleep cycle, prioritize sunlight exposure. Research shows a clear link between daytime sun and better sleep at night[3]. Take walks, have lunch outdoors, or even just bask in the morning or afternoon sun. Consider using a sunrise-mimicking lamp to gently wake you up in the morning, further aligning your sleep-wake cycle with natural light if you fancy. According to a study published in the Journal of Clinical Sleep Medicine, people who work in well-lit environments with a view of the outdoors experience better sleep compared to those in windowless offices[4]. Consider having your desk facing the widow during the cooler months if that’s a possibility.
Embrace the Harvest
As the leaves transform into a vibrant tapestry of color, our appetite and taste buds too undergo a subtle shift. Our bodies, perhaps sensing the approaching winter, naturally crave heartier, more comforting foods. This shift aligns perfectly with fall’s abundant harvest, overflowing with a flavorful array of fruits and vegetables.
From the crisp sweetness of apples and pears to the earthy warmth of squashes and sweet potatoes, fall offers a feast for both body and soul, a true bounty of nutritious and delicious options.
Eating with the Seasons
There are a myriad of benefits to eating with the seasons: First, seasonal produce is cheaper because it’s plentiful and doesn’t need to travel long distances. Second, it tastes better because it’s ripened naturally and hasn’t been sitting in a fridge. Health-wise, food consumed during its appropriate season is more nutritionally dense. Fall broccoli, for example, boasts more vitamin C than its spring counterpart[5]. Finally, in-season eating keeps things interesting with a constant change of delicious vegetables throughout the year. In essence, it’s better for your body, your wallet, your community, and the world around you.
Fall’s Dance with Our Emotions
For millennia, cultures around the world have recognized the profound link between the changing seasons and our emotional well-being. Fall, with its shorter days and cooler breezes, ushers in a period of significant shifts in our moods. The decreasing daylight exposure disrupts the production of serotonin, a chemical messenger in the brain tightly linked to feelings of happiness and motivation[6]. This dip in serotonin can lead to feelings of lethargy, low energy, and even contribute to seasonal affective disorder (SAD) in some individuals. As our bodies adjust to the changing environment, energy levels may naturally decline in preparation for the colder months to come[7]. Social isolation can exacerbate mood changes. Maintain or increase social activities during fall. Plan gatherings with loved ones, join a club or volunteer in your community.
Gratitude and Reflection
Embrace the power of morning sunlight, studies show intentional sun exposure within the first hour of waking can boost alertness, mood, and lower stress. Connecting with nature during this season can be a powerful way to deepen our spiritual practice and enhance our well-being. Fall is a time to celebrate the bountiful harvest and express gratitude for the abundance in your life. Take a moment to think about all the things you are grateful for, both big and small. Spend time reflecting on memories made and things experienced. And how we’ve evolved in the months before as well as what our intentions are for the season to come. As the energy shifts towards a more introspective state, embrace cozy indoor activities, and the opportunity to nurture yourself.
The Restorative Phase
Fall brings about a natural shift in our fitness needs. Think of fall as your fitness journey’s “restoration phase.” Just as the natural world slows down, our bodies may also crave a shift in their workout rhythm. High-impact activities you thrived on in summer may not be the best fit now. This doesn’t mean giving up exercise altogether; rather, it’s a chance to prioritize activities that promote recovery and build a stronger foundation for future training cycles. By adapting your exercise routine to a more restorative approach and embracing activities that promote both physical and mental well-being, you can maintain a healthy lifestyle throughout the season and set yourself up for a strong fitness foundation in the months to come. Hiking, trail running, or simply enjoying nature walks provide a refreshing change of scenery and can boost your mood. Additionally, consider swapping your intense workouts for low-impact exercises like yoga, Pilates, or swimming. Remember, listen to your body, and adjust your routine as needed.
Nature’s Invitation to Slow Down
Fall, with its shorter days and cooler temperatures, is a natural invitation to slow down and turn inward. It’s a time of letting go, of releasing what no longer serves us, much like the trees shedding their leaves. It’s also a season of harvest, a culmination of growth and abundance. By acknowledging this seasonal shift, we can embrace a more natural rhythm and support our overall well-being. Step outside, savor the crisp autumn air, get some sunlight and embrace the body’s inherent wisdom to adapt and thrive with the seasons.
By : Karine Colje
[1] Wehr TA. Melatonin and Seasonal Rhythms. Journal of Biological Rhythms. 1997;12(6):518-527. doi:10.1177/074873049701200605
[2] Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and environment, 132, 11-20.
[3] Böhmer, M. N., Hamers, P. C., Bindels, P. J., Oppewal, A., van Someren, E. J., & Festen, D. A. (2021). Are we still in the dark? A systematic review on personal daily light exposure, sleep-wake rhythm, and mood in healthy adults from the general population. Sleep health, 7(5), 610-630.
[4] Boubekri, M., Cheung, I. N., Reid, K. J., Wang, C.-H., & Zee, P. C. (2014). Impact of windows and daylight exposure on overall health and sleep quality of office workers: A case-control pilot study. Journal of Clinical Sleep Medicine: JCSM: official publication of the American Academy of Sleep Medicine, 10(6), 603-611. https://doi.org/10.5664/jcsm.3780
[5] Wunderlich SM, Feldman C, Kane S, Hazhin T. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. Int J Food Sci Nutr. 2008 Feb;59(1):34-45. doi: 10.1080/09637480701453637. PMID: 17852499.
[6] Epidemiological Findings of Seasonal Changes in Mood and Behavior: A Telephone Survey of Montgomery County, Maryland. Arch Gen Psychiatry. 1989;46(9):823–833. doi:10.1001/archpsyc.1989.01810090065010
[7] Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., and Esler, M. D. (2002). Effect of Sunlight and Season on Serotonin Turnover in the Brain. Lancet 360, 1840–1842. doi:10.1016/s0140-6736(02)11737-5
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