🌙 How Shorter Days Impact Women’s Health After 35 — and What to Do About It

Sunset

As the days grow shorter and sunlight becomes scarce, many women notice something shift — not just in mood, but in energy, hormones, and overall well-being. If you find yourself feeling more fatigued, less motivated, or craving carbs and comfort lately, it’s not just “winter blues.” It’s biology.

☀️ The Science Behind Seasonal Changes

Sunlight regulates your body’s circadian rhythm — the internal clock that controls everything from hormone production to sleep quality and metabolism. Less daylight means:

• Lower serotonin levels, which can lead to feelings of melancholy or irritability

• Reduced vitamin D production, affecting immunity, energy, and bone health

• Increased melatonin, making you feel sluggish or foggy during the day

• Disrupted cortisol rhythms, contributing to fatigue, weight fluctuations, and stress sensitivity

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For women over 35, these changes can feel amplified. That’s because hormonal transitions (perimenopause, thyroid shifts, or adrenal fatigue) already affect your body’s ability to regulate mood and metabolism. Combine that with shorter days, and your system can easily slip out of balance.

🌿 Signs the Season Is Affecting You

You may be experiencing seasonal disregulation if you notice:

• Afternoon energy crashes or sleep disruption

• Heightened anxiety or mood swings

• Increased cravings for sugar or refined carbs

• Brain fog or sluggish motivation

• Worsening PMS or hot flashes

These are signals from your body — not signs of weakness.

💛 What You Can Do to Rebalance

1. Prioritize Morning Light Exposure. Get outside for at least 15 minutes before 10 a.m. Even indirect light helps regulate circadian rhythms and support serotonin production.

2. Support Vitamin D & Magnesium. Supplementing Vitamin D3 (especially paired with K2) can help offset lower sunlight exposure. Magnesium supports mood, sleep, and stress resilience.

3. Move Intuitively, Not Intensely. Swap high-intensity workouts for gentle, rhythmic movement — think walking, yoga, or Pilates. These support your nervous system and hormone balance, rather than taxing it.

4. Eat for Energy & Warmth. Focus on grounding, nutrient-rich meals — roasted root vegetables, soups, and proteins with healthy fats. Limit excess sugar, which worsens energy crashes.

5. Honor Your Need for Rest. The darker months are nature’s invitation to slow down. Aligning your pace with the season can actually help your hormones recalibrate and your energy restore.

6. Consider Hormone and Nutrient Testing. If your fatigue, sleep, or mood swings feel persistent, testing your hormone, thyroid, and vitamin D levels can reveal imbalances that are correctable through integrative support.

   
   

Shorter days aren’t your body’s enemy — they’re a reminder to shift your rhythm. For women over 35, this is the season to embrace intuitive rest, nourish deeply, and align your routines with your body’s natural wisdom.

You don’t need to push harder. You need to listen more gently. 🌙

Ready to learn how to thrive through every season? Schedule an initial consultation today.