Autumn is here…and tonight the clock goes back 1 hour

When the clocks shift, our bodies’ natural rhythms often struggle to keep up. You might notice that falling asleep feels harder, waking feels sluggish, or energy dips arrive at odd times. This isn’t just in your head — your circadian rhythm, the internal clock that governs sleep, hormones, digestion and alertness, needs a few days to recalibrate.

Just as the Earth moves through its seasonal cycles, so does our body — responding to light, darkness, and daily routine. When that pattern changes abruptly, even by a single hour, we can feel temporarily out of sync. The good news? You can gently and effectively reclaim your natural rhythm. With light hygiene, nourishing nutrients, and supportive herbs, it’s possible to restore balance and sleep deeply again — naturally and without forcing the body.

Understanding the essentials: why the body feels “off”

Your circadian system times melatonin (the night hormone), cortisol (the morning-alertness hormone), body temperature and digestion. When this system shifts — even by one hour — melatonin timing and the cortisol rhythm can be disrupted, leading to trouble falling asleep, early wakening, daytime fatigue, appetite changes, and reduced mental clarity. Morning light and evening darkness are the strongest natural cues that set the clock. [1][2][3]

Quick, practical steps to re-anchor your clock

1) Use light intentionally

• Morning: Spend 15–30 minutes outside soon after waking (without sunglasses if safe) — bright morning light quickly signals the brain to lower melatonin and set the day rhythm. [1][4]
• Evening: Dim lights and reduce stimulating screen use 60–90 minutes before bed; lower evening light intensity to help melatonin rise at the right time. [3][5]

2) Keep meal and sleep times regular

Consistent meal and sleep schedules help entrain peripheral clocks (gut, liver) and reduce internal “jetlag” after the clock change. Eating earlier in the day and avoiding late meals supports circadian alignment. [6][7]

3) Time activity wisely

Daytime light activity (your favourite physical activity) supports daytime alertness and helps with later sleep onset. Sport is super essential, but you can try to avoid intense exercise right before bed, especially if you’re sensitive to late-night cortisol rises. [2]

Herbal allies: the tradition meets the evidence

When your sleep feels off after the clock change, a few gentle plant allies can really help your body and mind find their rhythm again; always screen for safety in pregnancy and potential interactions with medication. Here are some of my favourites:

• Valerian (Valeriana officinalis) — known as nature’s calm-down herb — can help some people unwind and improve sleep quality when taken regularly for a few nights. [8]
• Passionflower (Passiflora incarnata) — beautiful and practical, this soothing herb helps quiet the mind and ease stress. Perfect as a tea or gentle extract before bed. [9]
• Lemon balm (Melissa officinalis) — bright, lemony, and mood-lifting — has been shown to calm anxiety and support deeper sleep. It makes a lovely evening infusion to wind down the day. [10]
• Ashwagandha (Withania somnifera) — one of my favourite adaptogens for busy or anxious minds. Studies show it can lower cortisol, support sleep, and help the body adapt to stress — ideal if the time change leaves you feeling on edge. [11]
• Rhodiola (Rhodiola rosea) — more of an energiser than a sedative, Rhodiola helps lift fatigue and mental fog during the day after disrupted sleep. Best taken in the morning or early afternoon. [12]

Practical bedside blend: Lemon balm + passionflower tea 45–60 minutes before bed during the first 3–7 nights after the clock shift; add a low-dose valerian if you know you tolerate it. [10][9][8]

Nutrients that nourish better sleep

A few key nutrients can make a real difference when your sleep rhythm feels out of sync. Think of them as gentle support for your nervous system rather than a quick fix.

• Magnesium — often called nature’s relaxant, magnesium helps calm the nervous system and ease tension. Many people find it improves sleep quality, especially in forms like magnesium glycinate or L-threonate, which are well absorbed and kind to the stomach. [13][14]
• Vitamin B6 and tryptophan-rich foods — B6 helps your body turn tryptophan (an amino acid) into serotonin and melatonin — the hormones that regulate mood and sleep. Try including a little oats, dairy, pumpkin seeds or lean protein in your evening meal to gently support this pathway. [15]
• Omega-3 fatty acids (DHA & EPA) — found in oily fish, walnuts and flaxseeds, omega-3s help calm inflammation and may also support more settled, restorative sleep. A food-first approach is best, but a supplement can be useful if your diet is low in these healthy fats. [16]

Your night-time wind-down — a naturopathic ritual

A simple, soothing evening routine can do wonders for helping your body recognise that it’s time to rest. Try a few of these gentle steps:

• Soften the lights about an hour before bed — it tells your brain that night has begun and helps melatonin start to rise. [3]
• Sip a calming herbal tea, such as lemon balm and passionflower. If you know valerian suits you, you can add a little of that too. [10][9][8]
• Take a warm bath with Epsom salts or enjoy a few minutes of gentle stretching — perfect for easing tension and slowing your breath.
• Keep evenings light on food and drink — heavy meals, alcohol, and caffeine can all disturb deep sleep.
• Make your bedroom a true sleep space: cool (around 18–19 °C), dark, and free from bright screens or blinking lights.
• If sleep doesn’t come, don’t fight it. Get up, read or listen to something calming, and return to bed when you feel sleepy again.

Safety & interactions — quick flags

• Herbs can interact with medications (sedatives, antidepressants, blood thinners). Valerian, passionflower and lemon balm are usually well tolerated but can add to sedation with prescription CNS depressants. [8][9][10]
• Ashwagandha has reported interactions with thyroid and hormone pathways in some cases — monitor if you have autoimmune thyroid disease or are on thyroid meds. [11]

When to seek help

If sleep problems, daytime impairment or mood changes persist longer than 2–3 weeks after the clock change — or you experience severe insomnia, loud snoring, gasping, or suspected sleep apnea — seek assessment from a healthcare professional (naturopathic or medical) for an individualised plan.

Quick summary

1. Reset with morning light (15–30 min). [1]
2. Dim lights and reduce screen time 60–90 minutes before sleep. [3]
3. Keep meals & sleep times regular. [6]
4. Try lemon balm and passionflower tea, or valerian, at night if needed. [10][9][8]
5. Support with magnesium, B6/tryptophan foods, and omega-3s if the diet is low. [13][15][16]

References

1. Choi K et al., Awakening effects of blue-enriched morning light exposure on alertness and mood. Sci Rep. 2019. https://www.nature.com/articles/s41598-018-36791-5
2. Jung CM et al., Acute effects of bright light exposure on cortisol levels. PMC. 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686562/
3. Silvani MI et al., The influence of blue light on sleep, performance and health: a review. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
4. Choi K (PubMed). Awakening effects of blue-enriched morning light exposure. PubMed entry. https://pubmed.ncbi.nlm.nih.gov/30674951/
5. The effects of light exposure on the cortisol stress response in humans (review). https://pubmed.ncbi.nlm.nih.gov/32160826/
6. BaHammam AS et al., The interplay between early mealtime, circadian rhythms and metabolism. 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10528427/
7. Wehrens SMT et al., Meal timing regulates the human circadian system. Current Biology. 2017. https://www.cell.com/current-biology/fulltext/S0960-9822(17)30504-3
8. Bent S., Valerian for sleep: a systematic review and meta-analysis. 2006. https://pubmed.ncbi.nlm.nih.gov/17145239/ (full review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/)
9. Harit MK et al., Passiflora incarnata extract improves sleep quality — randomised controlled trial. 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11026993/
10. Mathews IM et al., Clinical efficacy and tolerability of Lemon Balm (Melissa officinalis). 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11510126/
11. NIH Office of Dietary Supplements — Ashwagandha (Withania somnifera) — Health Professional Fact Sheet. 2025. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
12. Stojcheva EI et al., The effectiveness of Rhodiola rosea preparations in fatigue and stress — review. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
13. Arab A. The role of magnesium in sleep health: a systematic review. 2023. https://pubmed.ncbi.nlm.nih.gov/35184264/
14. Hausenblas HA et al., Magnesium L-threonate improves sleep quality (trial). 2024. https://pubmed.ncbi.nlm.nih.gov/39252819/ (open access version: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11381753/)
15. Review on diet, B vitamins, tryptophan and sleep physiology (see meal & nutrient interactions with melatonin synthesis). Example review: Circadian rhythms and meal timing (2020) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7997809/
16. Shimizu K. Effect of omega-3 fatty acids on sleep: systematic review and meta-analysis. 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11579846/