The Balancing Act of Seasonal Change

How shorter days affect sleep, mood, and energy

Daylight in the Twin Cities, 2026

By December the Twin Cities have almost 7 fewer hours of daylight than in June.

• 
  SleepLight sets your body clock. With less of it, mornings can feel heavier.
• 
  MoodAbout 1 in 10 people in northern states feel a seasonal low.
• 
  EnergySleeping longer and wanting to stay in are common fall signals.

Clocks fall back Sunday, November 1.
Sunset moves to about 5:00 p.m. Plan for daylight in the morning and at midday.

Easing into the school year

87%

of parents say back-to-school season brings stress or anxiety. If you feel it too, most parents are right there with you.

Bedtime, in 15-minute steps

Adjust bedtime and morning routines 15 minutes earlier each day.

Sleep each night

Ages 6 to 12	9 to 12 hours
Ages 13 to 17	8 to 10 hours
Adults	7 or more hours

Small routines that help

• Screens off 30 to 60 minutes before bed.
• Family meals three times a week. Breakfast counts.
• Caring for others too? Your rest belongs in the plan.

Four small anchors for a grounded day

Each one takes ten minutes or less. Tap the one you will start with.

Morning lightOpen the blinds or step outside within an hour of waking.Light is your body clock’s strongest cue.Tap to choose Ten minutes outside or by a window indoorsSit on a bench and watch the leaves turn.Time in nature is linked to lower stress and better mood (2020 review).Tap to choose A real breakStand, stretch, and refill your tea. Step aside from a focused activity.Short breaks raise energy and ease fatigue.Tap to choose One real connectionA call, a coffee, or a walk with someone who knows you.Strong ties are linked to longer lives.Tap to choose

One season, one habit

A new habit takes about 66 days, on average, to feel automatic, and a missed day leaves your progress in place. Start one anchor this week and let the season carry it.

1. Sept 22First day of fallStart one anchor
2. Nov 1Clocks fall backKeep going
3. Nov 27About 66 daysIt starts to feel natural
4. Dec 21Longest nightDaylight begins to return

Your check-in this week

Three questions, in the rhythm of my Nurturing Strategies Framework™.

DETECTWhat is shifting for you this season, in your body, your home, or your work?

ALIGNWhat do you most want to protect in the weeks ahead: your rest, your time, or your energy?

APPLYWhich of the four anchors will you start this week?

Be gentle with yourself

Seasonal dips are common. If low mood stays for days, or the things that usually bring you joy start to feel heavy, please talk with your healthcare provider. In a crisis, call or text 988 any time.

I would love to hear which anchor you choose. Write to me anytime.

With warmth,Rohinie

Prefer paper? Download the printable version (PDF)

Every issue is in Resilience Practices.

Sources: American Academy of Sleep Medicine; Mayo Clinic; National Institute of Mental Health; American Psychiatric Association; University of Minnesota; CDC; American Academy of Pediatrics; Harris Poll for Understood.org (2023); Ohio State University (2024); PLOS ONE (2022); Cornell University (2020); einstein (2023); Lally et al. (2010); Holt-Lunstad et al., PLOS Medicine (2010). Daylight figures calculated for Minneapolis. General wellness information; your healthcare provider is your guide for medical care.