04/11/2025
🕰️ How “Falling Back” Affects Your Circadian Rhythm
When we set the clocks back one hour in autumn, we gain an extra hour of sleep on paper, but the change can still throw off your internal body clock (circadian rhythm).
Your circadian rhythm is regulated by light exposure and hormonal cycles (especially melatonin and cortisol). Here’s what happens
Morning light comes earlier, and your body may start waking up earlier than desired.
Evening darkness comes sooner, which can make you feel sleepy earlier — but also can lead to low mood or energy dips because of reduced daylight exposure.
It can take 3–7 days for most people to fully adjust, though sensitive individuals (especially those with insomnia, mood disorders, or shift work) may take longer.
Common symptoms during adjustment:
▪︎Difficulty falling or staying asleep
▪︎Grogginess or brain fog
▪︎Mood changes (irritability, sadness, mild seasonal affective symptoms)
▪︎Lowered focus or energy during the day
How Reflexology Can Help
My Wellness Reflexology is a complementary therapy involving pressure on specific points on the Face, feet, hands, or ears that correspond to organs and body systems. It brings many benefits in relation to stress reduction, sleep regulation, and overall balance.
Potential benefits during a time change:
Supports relaxation:
Stimulating the reflex points associated with the nervous system (spinal reflexes, solar plexus, and brain areas on the big toes) can help calm overactive stress responses, lowering cortisol and aiding sleep onset.
Encourages melatonin balance:
By promoting relaxation and reducing stress, reflexology indirectly supports healthy melatonin production, helping your sleep–wake rhythm reset more smoothly.
Improves circulation and energy flow:
Reflexology can enhance blood and lymph flow, which helps combat sluggishness and fatigue that often accompany time changes.
Grounding and mood-lifting:
The physical, mindful connection during a reflexology session can help with seasonal mood changes by grounding your body and promoting serotonin release.
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