Navigate the Fall Time Change

Successfully Navigate the Fall Time Change

Twice a year, that little one-hour clock change can throw even the best routines off track. It may not seem like much, but “falling back” can affect your energy, sleep, mood, and even food choices.

For women in midlife—who are often managing hormonal changes, busy schedules, and efforts to stay healthy—this shift can feel bigger than it may seem. The good news? With some awareness and planning, you can glide through the time change feeling balanced and in charge.

1. Prioritize Sleep the Week Before and After

Your body’s internal clock (circadian rhythm) thrives on consistency. In the days before and after the time change, try going to bed and waking up just 10–15 minutes earlier or later (depending on which direction we’re shifting). This gradual adjustment helps your body adapt without a big jolt.

💡 Tip: Keep your bedtime routine soothing and consistent—dim lights, no screens, and unwind with a calming activity such as reading or stretching.

2. Get Morning Light Exposure

Natural light is your body’s best signal that it’s time to be awake. Step outside for 10–15 minutes in the morning, even if it’s cloudy. The light helps regulate melatonin and boosts alertness. This small act can make a big difference in helping your body reset to the new time.

💡 Tip: If mornings are dark where you live, try using a light therapy lamp to mimic natural light.

3. Stick With Regular Mealtimes

Your digestion and hunger cues are also tied to your internal clock. Sudden changes in meal timing can lead to energy dips or cravings. Keep your meals consistent—or adjust gradually by 15-minute increments if needed.

💡 Tip: Choose nourishing, steady-energy foods (eg protein, fiber, and healthy fats) to keep your energy balanced throughout the day. Reply to this email with “PC GUIDE” to get my easy, no measuring or weighing guide to embracing more mindful portion control. Or view my video on the topic HERE. )

4. Move Your Body (Especially in the Morning)

Physical activity helps regulate your sleep-wake cycle and boosts your mood, which can take a dip when the days grow shorter. A brisk morning walk, gentle yoga, or even a stretch break can help signal to your body that it’s time to be alert. (Click here to view my gentle guide to stretching or reply “EXERCISE TIPS” for my guide to getting and staying started with a movement routine. )

💡 Tip: Try pairing movement with light exposure—such as walking outside after breakfast—to double the benefits.

5. Be Gentle With Yourself

It’s normal to feel “off” for a few days. Don’t push yourself to do it all perfectly. Fatigue, mild irritability, or feeling snackier than usual are temporary. Focus on good habits—hydration, balanced meals, and rest—and your body will rebalance quickly.

💡 Mindset Tip: Remind yourself that this is an opportunity to practice flexibility and self-care—two essentials for lasting wellness.

6. Reframe the Shift

Instead of dreading the darker evenings, use this as a cue to cozy up your evenings. Make them about rest, reflection, or connection. Light a candle, cook a nutrient dense meal, or start a relaxing bedtime ritual. Sometimes slowing down is exactly what your body and mind need.

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Bottom Line

Daylight savings time doesn’t have to derail your wellness habits. With a little planning and compassion, you can stay energized, well-rested, and in rhythm.
Remember—healthy routines are built one mindful choice at a time.

💜 Health is happiness, and balance starts with honoring your body’s natural rhythm.

To your good health and joy,

Health Coach Gayle Rose

Certified Whole Health Coach

Certified Behavior Change Specialist

Certified Personal Fitness Trainer

720-793-0413

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