Resetting Your Rhythm: Use the Fall Time Change for "Circadian Entraining"

Hey all! It’s been a little while since my last blog — but for a good reason. Over the past several months, I’ve been pouring energy into building a passion project that's been on my heart for quite some time: my IN-MotioN VIBE App! It’s been a true labor of love, designed to help women stay consistent and connected to their wellness goals — all in one space and wherever life may take them. Check it out for your wellness Vibes!

And as the seasons are now changing (and the clocks this weekend), it feels like the perfect time to talk about something that affects us all — our circadian rhythm and how to find the groove again when time changes and we "gain an hour" of sleep.

You know when you’re doing all the right things—getting to bed early, cutting the screens, even trying the melatonin—and you still wake up feeling like you haven't slept? You have no energy, your patience is thin, and even more coffee doesn't help. It's so frustrating! Especially when you think you're doing the right things in taking better care of yourself.

But what most people don’t realize is sleep isn’t just about how much you get—it’s about how in sync your body is. And that is called your circadian rhythm.

Your Body Has a Rhythm—Even if You’ve Ignored It

Your circadian rhythm is your body’s 24-hour clock that quietly runs the show. It decides when you feel awake, when you get hungry, how your hormones flow, and yes, how well you recover after a workout.

But...that clock doesn’t just do its thing on autopilot—it needs to be trained or entrained (which is just a fancy word for synced).

That syncing happens through everyday things: Light — when you see the sun, it’s your body’s signal to “wake up and move.” Meals — when you eat tells your metabolism what time of day it is. Movement — activity in the morning keeps your body clock on track. Evening wind-down — soft light, cooler temps, calm energy tell your body it’s time to rest.

When those cues get out of whack—think staying up late with bright lights, skipping breakfast, or scrolling through your phone in bed—your body gets confused. And when your body’s confused, your sleep, mood, hormones, and energy all pay the price.

The Fall Time Change: A Built-In Reset

Every November, we “fall back” an hour. It sounds like a dream—an extra hour of sleep! —but for many women I coach, it throws things off even more.

All the sudden it’s pitch dark before dinner, your evenings are longer, and you can’t quite figure out when to feel tired. Morning light comes later, and your body starts shifting out of rhythm.

Instead of dreading the change, what if you used it as your reset button? Right now, your body is already adjusting, with the bit shorter days. This is the perfect time to gently shift it into a new rhythm that actually works with your life, not against it.

How to Get Back in Sync

These are small things—but together, they make a big difference:

1. Pick a wake-up and bedtime—and protect them. Yes, weekends included. A consistent rhythm trains your body to know what to expect. It may seem boring, but your energy, mood, and sleep quality will all thank you.

2. Get outside early—like, first-thing early. Morning light is the best natural alarm clock there is! Step outside within 30 minutes of waking and soak it in. (Yes, even if it’s cloudy, and no glasses on--let the sunshine in!) This one simple habit tells your body, “It’s daytime, let’s go,” and it helps you fall asleep easier later.

3. Eat and move with your rhythm. Front-load your day with movement and your heavier meals (don't forget the AM protein). Save the lighter foods and gentle stretches for later. Your body runs better when it knows what’s coming and when...consistency.

4. Dim the lights, wind it down. When the sun goes down, lower the brightness—literally and figuratively. Fewer screens, softer lamps, quieter energy. These are your body’s cues to shift gears.

5. Give yourself grace. You know I'm not about perfection, and this isn't either—it’s about pattern. Even if your week feels chaotic, coming back to these small habits will keep your body anchored.

Why It Matters (Especially Now)

Women in midlife feel circadian disruption more intensely. Hormones shift, sleep gets lighter, metabolism changes—and then what “used to work” doesn’t.

When you get your body back in rhythm, everything will start to click again: You fall asleep easier and wake up less tired. You have steadier energy through the day. Your workouts feel stronger and your recovery deeper. And mentally—you just feel more like you!

A November Mindset Shift

Instead of pushing through the darker months, use them as a cue to slow down, soften, and reconnect.

This season, think of yourself like nature, still moving, but with ease and intention. Cozy, but not complacent. And rested, not stagnant.

So here’s your November challenge: Pick one cue to focus on this week—your morning light, consistent bedtime, or evening wind-down. Then stick with it and add the others. Notice how your body responds.

It's not just about sleep. It’s about your rhythm, energy, and flow—because when your days move

IN-MotioN with your body’s natural rhythm, everything else feels easier.

Find your rhythm again this season—one sunrise, one good night’s sleep, one mindful cue at a time!

And if you’re ready to rebuild your routine and stay in sync with your mind and body — especially during the seasonal shifts — my In-MotioN VIBE App can help! There are daily movement routines, mindfulness tools, and nutrition support, it’s like having your wellness coach right in your pocket! And, new tools will be added monthly to keep the energy and vibes high! Check it out with the 7-day free trial! And let me know what you would love to see added for your wellness journey support! https://inmotionvibe.passion.io/

Always...

Keeping Body & Mind IN-MotioN

Angie