The Equinox: Align with Nature for Better Health

This week, the equinox brings a moment of balance — when day and night meet in near-perfect equilibrium. It marks not only the turning of the seasons, from the abundance of summer into the slower rhythm of autumn, but also a subtle shift within our own physiology.

Just as nature cycles between light and dark, warmth and cold, our biology follows a similar rhythm. Understanding these seasonal changes can help us stay aligned with our bodies, optimize energy, and protect long-term health.

One way to see this transition is through the lens of two master molecules: vitamin D and melatonin.

The Equinox: Summer’s Light Season and Vitamin D

During summer, UV light is at its peak, and our skin naturally produces vitamin D — assuming we are aligned with nature’s rhythms and spend time outdoors. Vitamin D is best known for supporting bones and immunity, but its influence goes far beyond. It acts as a signalling molecule that affects metabolism, mood, and energy levels. Because its production depends on UVB exposure, it’s often called the “sunshine hormone.”

When our vitamin D levels are optimal, our bodies are better equipped to handle stress, maintain energy, and support overall metabolic function. Missing out on sunlight during these months can set the stage for a cascade of physiological changes as the seasons shift.

Winter Darkness and Melatonin: Preparing After the Equinox

As the days shorten and daylight wanes, the pineal gland ramps up melatonin production. Melatonin is most famous as a sleep regulator, but it also functions as a powerful antioxidant, helping to protect our cells during the colder, darker months.

Longer nights tend to extend the duration of melatonin secretion, provided lifestyle factors like light exposure, sleep schedule, and daily habits are aligned with natural cycles. Just as vitamin D “guards” us in the summer, melatonin serves as our inner protector in winter — supporting sleep, immune function, and overall resilience.

How to Optimize Melatonin During the Darker Half of the Year

If vitamin D is the hormone of sunlight, melatonin is the molecule of darkness. Here are evidence-based strategies to naturally support melatonin production as the days shorten:

1. Catch the Sunrise

Exposure to early morning light helps entrain circadian signals, which in turn support strong evening melatonin rhythms. Spending even 10–20 minutes outside shortly after dawn can prime your internal clock for better sleep and energy.

2. Seek Infrared (IR) Light During the Day

Emerging research suggests that non-visible portions of solar light, especially near-infrared (NIR), may stimulate melatonin synthesis in mitochondria, offering antioxidant benefits beyond what the pineal gland produces. Even on cloudy days, natural daylight exposure — particularly with NIR — supports this cellular defence system.

3. Honour the Darkness at Night

Melatonin production requires the absence of light. After sunset, minimize artificial light, particularly blue light from screens and LEDs. Even small amounts can disrupt the melatonin cascade. Creating an as-dark-as-possible sleep environment is ideal for supporting natural circadian rhythms.

Tools That Can Help with Staying Aligned This Winter

As we head into the darker months, there are a few tools that can help maintain circadian alignment:

• Red light therapy panels

• Blue light blocking glasses

• Circadian-friendly lighting

These tools help support natural melatonin rhythms, cellular health, and overall wellbeing — especially when sunlight is limited.

Find our favourite red light therapy panels, blue blocking glasses and circadian friendly lighting to use this autumn and winter HERE. Promo code MOBILITYFITNESS gives you discount at the checkout!

Take It Further: Circadian Reset Protocol

If you’re looking for a deeper reset, our Circadian Reset Protocol guides you step by step to align your lifestyle with natural light and dark cycles. It’s designed to help you optimize energy, sleep, and seasonal resilience, no matter the season.

Seasonal Lifestyle Practices to Support Circadian Health

Aligning with seasonal shifts isn’t just about light exposure — lifestyle habits play a big role:

Exercise Timing: Morning movement outdoors supports circadian entrainment, while vigorous late-night workouts may delay melatonin release.

Meal Timing: Front-loading carbs earlier in the day can improve energy metabolism and insulin rhythm.

Sleep Routine: Consistency in bedtime and wake time reinforces melatonin cycles.

Mindset & Slow Living: Autumn and winter are natural times to slow down, prioritize restorative routines, and reduce evening stimulation.

FAQs About Seasonal Circadian Alignment

Q: Can I take melatonin supplements instead of relying on darkness?

A: While supplements can be a temporary tool, natural light and dark exposure are more powerful and regulate multiple physiological pathways beyond sleep. [4]

Q: How much sun do I need in summer to optimize vitamin D?

A: About 15–30 minutes of midday sun several times a week is sufficient for most people, but this depends on skin type, location, and season. [1]

Q: Does red light therapy really help melatonin production?

A: Evidence suggests that near-infrared light may stimulate mitochondrial melatonin synthesis, enhancing antioxidant protection and supporting circadian health. [5]

Final Thoughts

By tuning into the rhythms of nature, from the bright light of summer to the extended darkness of winter, we can navigate seasonal transitions with more resilience, energy, and balance. Paying attention to our light exposure, supporting melatonin production, and using practical tools can help us feel aligned with the seasons — and ultimately, more in tune with our own biology.

For a more holistic approach to circadian health, check out these posts:

Discover the Power of Grounding (Earthing): Stress Reduction, Better Sleep, Pain Relief & More

Blue Light is Dehydrating your Fascia | Sunlight, Grounding, EZ Water, Breath Charge Optimal Health

Fascia: The Forgotten Tissue That Shapes How You Move, Recover, and Feel

When You Eat is More Important Than What You Eat

*All our blog posts are not medical or personal advice & are not intended to cure, treat, prevent or diagnose any medical conditions. The information in this blog post is for educational and research purposes only. If you wish to engage with anything written in the blog posts, you agree to do so at your own risk and responsibility. Results may vary. This blog post contains affiliate links.

References:

1. Holick, M.F. The Vitamin D Deficiency Pandemic: a Forgotten Hormone Important for Health. Public Health Rev 32, 267–283 (2010). https://doi.org/10.1007/BF03391602

2. Reiter RJ, Tan DX, Galano A. 2014. "Melatonin: Exceeding Expectations." Physiology (Bethesda), 29(5):325–333. https://doi.org/10.1152/physiol.00011.2014

3. Reiter RJ, Sharma R, Ma Q. 2021. "Melatonin Synthesis in and Uptake by Mitochondria: Implications for Diseased Cells with Dysfunctional Mitochondria." Future Medicinal Chemistry, 13(4):335–339. https://doi.org/10.4155/fmc-2020-0326

4. Cajochen C, et al. 2005. "Evening Exposure to Blue Light Stimulates Melatonin Suppression and Alertness." The Journal of Clinical Endocrinology & Metabolism, 90(3):1311–1316. https://doi.org/10.1111/j.1460-9568.2006.04613.x

5.Tan, D.-X., Reiter, R. J., Zimmerman, S., & Hardeland, R. (2023). Melatonin: Both a Messenger of Darkness and a Participant in the Cellular Actions of Non-Visible Solar Radiation of Near Infrared Light. Biology, 12(1), 89. https://doi.org/10.3390/biology12010089