Counseling and psychotherapy for individuals, couples and families.
Fall is approaching here in Southern California. As the temperatures dip into the 60s
(yes, we’re spoiled!) and the days grow shorter, many of us notice changes in our
energy and mood. Setting the clock back may give us a little extra sleep in the morning, but those dark, chilly mornings can make it harder to get out of bed.
Let’s talk about the circadian rhythm and how it affects our well-being. We all have an internal clock that helps our bodies recognize daytime and nighttime. When sunlight reaches our eyes in the morning, the brain gets the signal to “wake up” by lowering melatonin levels — the hormone that makes us sleepy — and increasing serotonin, a neurotransmitter that supports happiness, calm, and focus. This helps explain why our mood can dip during the darker winter months.
Maintaining a healthy circadian rhythm can be more challenging this time of year, but small, consistent habits can make a big difference. Here are some simple tips to support better sleep and balance your internal clock:
Keep a consistent schedule – Go to bed and wake up at roughly the same time every day, even on weekends.
Don’t stay in bed tossing and turning – If you can’t fall asleep after 20 minutes, get up and do something quiet, like reading. Return to bed when you feel sleepy.
Limit caffeine, nicotine, and alcohol – Avoid these substances at least 4–6 hours before bedtime, as they can interfere with sleep.
Avoid long naps – Try to stay active during the day and maintain your usual daily routine.
Create a bedtime ritual – Gentle habits, like taking a warm bath or listening to calm music, can signal your body that it’s time to rest.
Turn off devices – Limit screen time and blue light exposure a couple of hours before bed. Cover small electronic lights if needed, and put your phone on silent.
Even small adjustments to your daily routine can help realign your circadian rhythm and improve your mood, energy, and focus. I hope these tips help you transition smoothly into the fall and holiday season — and support your overall well-being as the days grow shorter.
