By Amelia Sponseller, FNP-C, Menopause Society Certified Practitioner
When we turn the clocks back in the fall, it can feel like we gain an extra hour of sleep. But even this small shift can affect our body’s natural rhythm, called the circadian clock. This internal clock is guided by light and dark, and when daylight hours shorten, many people notice changes in energy, sleep, and mood.
As we approach the shortest days of the year, many of us here in Maine may be leaving for work in the dark and getting home in the dark. Some feel more sluggish in the morning, while others have trouble falling asleep or staying asleep. The darker months can also contribute to the “winter blues,” or in some cases, Seasonal Affective Disorder (SAD), which causes low mood, fatigue, and difficulty concentrating.
The good news is there are healthy ways to adapt. Sticking to a consistent bedtime and wake-up schedule, even on weekends, helps your body adjust more smoothly. Getting outside in the morning is especially helpful — just 15-30 minutes of daylight, even on cloudy days, can boost mood and energy. When a hectic morning doesn’t allow time to get morning sun exposure, going outside over your lunch break can help energize you for the afternoon. If natural sunlight is limited, light therapy lamps are a proven option to mimic daylight and support your body’s rhythm.
Regular movement, particularly outdoors, is another powerful tool. Exercise improves sleep quality, increases energy, and reduces stress. Eating a balanced diet rich in fruits, vegetables, and lean proteins also supports overall health during the darker months. Limiting caffeine and alcohol in the evening can make it easier to get restorative sleep.
By protecting your sleep routine, staying active, and soaking up as much daylight as possible, you can stay energized and healthy throughout the fall and winter.
Amelia Sponseller is a Scarborough resident, Family Nurse Practitioner, Menopause Society Certified Practitioner, and owner of Marshview Direct Primary Care.
Photo: Solving Healthcare
