Preparing Your Body for the Time Change: Functional Medicine Tips for Better Energy
As the fall time change approaches, where we “fall back” an hour, many people experience disruptions in their energy levels and circadian rhythms. Although the idea of gaining an extra hour of sleep sounds appealing, in reality, this shift can leave you feeling groggy and out of sync with your natural rhythm. Functional Medicine offers a holistic approach to help your body adapt to these changes by focusing on diet, supplements, and light exposure. These methods can significantly improve your energy levels and optimize your circadian health, making the seasonal shift smoother and less disruptive.
Understanding the Circadian Rhythm and Time Change Impact
Circadian rhythms are the body's natural, internal processes that regulate the sleep-wake cycle, hormone production, metabolism, and energy levels, typically following a 24-hour cycle. This internal clock is influenced by environmental factors like light and darkness. During the fall, the shorter daylight hours and the shift back one hour can cause misalignment between your body’s internal clock and your external environment.
When your circadian rhythm is out of sync, you may experience fatigue, difficulty falling asleep or waking up, mood changes, and lower productivity. The key to adapting smoothly is aligning your body with the new time through diet, supplementation, and lifestyle changes that support your internal clock.
Dietary Strategies to Support Energy and Circadian Health
What you eat plays a crucial role in how well your body manages the time change. Incorporating nutrient-dense, seasonal foods that support brain health, energy metabolism, and hormonal balance can help you adjust more effectively.
Focus on High-Protein and Healthy Fat Foods
Protein and healthy fats are vital for maintaining stable blood sugar levels, which can have a direct impact on your energy throughout the day. Incorporating these foods into your diet will help you avoid the energy crashes that are often exacerbated by the shorter, darker days of fall.
- Animal Protein: Lean cuts of poultry, grass-fed beef, and fish such as salmon are excellent sources of protein that provide essential amino acids. These amino acids help regulate neurotransmitters like serotonin and dopamine, which are critical for mood stabilization and sustained energy.
- Eggs: A complete source of protein, eggs provide essential amino acids that help regulate neurotransmitters like serotonin and dopamine, which are critical for mood and energy.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds are rich in healthy fats and protein that can stabilize your blood sugar, boost brain function, and keep your energy levels steady throughout the day.
- Avocados: High in monounsaturated fats, avocados provide sustained energy while supporting cardiovascular and brain health, making them an ideal addition to your fall meals.
Emphasize Fiber-Rich Vegetables and Leafy Greens
Leafy greens and vegetables rich in fiber not only help to regulate digestion, but they also provide essential micronutrients like magnesium, B vitamins, and antioxidants that support healthy energy production and neurotransmitter function.
- Spinach and Kale: These nutrient-dense greens are loaded with magnesium, which supports relaxation, muscle function, and improved sleep, all of which help your body adjust to changes in the circadian rhythm.
- Sweet Potatoes: A seasonal superfood, sweet potatoes are rich in complex carbohydrates and fiber, providing sustained energy without spiking blood sugar levels. Their high levels of vitamin A and potassium also support optimal brain function and muscle recovery.
- Root Vegetables: Fall is the perfect time to incorporate root vegetables like carrots, beets, and squash into your diet. These vegetables are rich in antioxidants and minerals like potassium, which support electrolyte balance and energy metabolism.
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Supplement Support for Energy and Circadian Alignment
When diet alone isn’t enough, supplements can be a great way to give your body additional support to adapt to the fall time change. Here are some targeted supplements that help promote energy, regulate sleep, and balance your circadian rhythm:
Magnesium
Magnesium plays an essential role in over 300 enzymatic reactions in the body, including those that regulate energy production, muscle relaxation, and nerve function. It’s especially important in helping to calm the nervous system, promote restful sleep, and reduce the effects of stress that can be aggravated during the time change.
- Consider taking magnesium glycinate or citrate, as these forms are highly absorbable and gentle on the stomach. Supplementing with magnesium 30 minutes before bed can help improve sleep quality.
Melatonin
Melatonin is the hormone responsible for regulating the sleep-wake cycle. Its production is influenced by light exposure, and shorter days in the fall can interfere with its natural release. Taking a low-dose melatonin supplement before bed can help reset your internal clock, particularly if you’re having difficulty adjusting to the new schedule.
Vitamin D
With less sunlight exposure in the fall, your body’s production of vitamin D decreases. Low vitamin D levels are linked to fatigue, depression, and impaired immune function. Taking a vitamin D3 supplement can help restore balance, improve mood, and support energy metabolism during the fall transition.
Adaptogens
Adaptogens like ashwagandha, rhodiola, and ginseng can help your body adapt to stress and regulate cortisol, the stress hormone. These herbs are particularly beneficial during periods of seasonal change, as they can help support both mental clarity and energy levels.
- Rhodiola is excellent for reducing fatigue, while ashwagandha can help calm the nervous system and promote better sleep.
The Role of Light Exposure in Supporting Circadian Health
Light is one of the most powerful external cues for regulating your circadian rhythm. In the fall, when daylight hours are reduced, getting enough natural light exposure is crucial to helping your body adjust to the time change and maintain healthy energy levels.
Maximize Morning Light Exposure
Start your day by exposing yourself to natural sunlight as early as possible. Morning light helps regulate the production of cortisol, which is important for waking up feeling refreshed and energized, and helps suppress melatonin production to keep you awake throughout the day.
- Spend 20 to 30 minutes outside each morning, even on cloudy days, to stimulate serotonin production and support your internal clock. If outdoor light isn’t accessible, consider using a light therapy box designed to mimic natural sunlight.
Limit Evening Light Exposure
To ensure your body is producing melatonin at the right time, avoid exposure to bright lights, especially blue light from screens, two to three hours before bed. Blue light can trick your brain into thinking it’s still daytime, delaying melatonin release and making it harder to fall asleep.
- Install blue light filters on your devices or wear blue light-blocking glasses in the evening to reduce this interference with your sleep cycle.
Create a Relaxing Sleep Environment
The way you wind down before bed can also affect how well you adjust to the time change. Creating a sleep routine that calms your nervous system will help your body relax and prepare for sleep, supporting your circadian rhythm.
- Dim the lights in your home an hour before bed, use essential oils like lavender to promote relaxation, and establish a calming bedtime routine that signals to your body that it’s time to sleep.
Movement and Exercise to Boost Energy and Sleep Quality
Incorporating movement throughout the day is an excellent way to boost energy and help regulate your circadian rhythm. Exercise stimulates the release of endorphins, supports mitochondrial health, and promotes better sleep, all of which can help offset the negative effects of the time change.
- Aim for at least 30 minutes of moderate exercise each day, preferably in the morning or early afternoon, to increase energy levels and improve your mood.
- Avoid vigorous exercise close to bedtime, as this can interfere with your ability to fall asleep.
Conclusion
The fall time change doesn’t have to derail your energy and circadian rhythm. By focusing on diet, supplements, light exposure, and mindful movement, you can ease the transition and maintain optimal energy levels throughout the season. Embrace these functional medicine strategies to ensure you’re supporting your body’s internal clock and enjoying better health as the days grow shorter. If you’re looking for personalized guidance to help adapt to the time change and optimize your energy, consider booking a consultation to explore functional medicine solutions tailored to your needs.
Schedule a Consultation TODAY!
We would love to sit down with you and chat about your experiences and current pain points.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Dr. Todd W. Bunning, DC, PC
Dr. Todd W. Bunning’s chiropractic and functional medicine services reach far beyond the local Roseville area, with webcam consultations available for patients in any location. With over 20+ years of Private Practice experience, Dr. Todd continues to focus on the individual: science-based methods to address whole-body health factors.
Dr. Todd’s education didn’t stop when he graduated from Life West Chiropractic College in 2003. Today, he’s continuing to receive training and is chipping away on numerous post-graduate degree programs. This unique blend of clinical health investigation and Lifestyle Medicine application helps people of all ages find the underlying factors that result in chronic disease.