Why Your Sleep Gets Worse in Fall and How to Fix It Naturally

As the days get shorter and darker, have you noticed your energy changing?

I was driving to the clinic the other morning and noticed it was still dark outside at 7 AM.

That shift in light got me thinking: Are we ignoring nature’s cues—and is it affecting our sleep?

The Chinese Medicine Perspective on Seasonal Sleep

In Traditional Chinese Medicine (TCM), fall and winter are seasons of inward focus, when nature tells us to slow down, conserve energy, and nourish our Yin (the body’s restorative energy).

That starts with better sleep—the most essential (and often overlooked) part of healing.

When we ignore this natural rhythm and keep pushing, our bodies pay the price.

Why Sleep Matters for Healing

Quality sleep isn’t just about feeling rested—it’s when your body does its most important repair work:

✅ Regenerates tissues

✅ Balances hormones

✅ Regulates the nervous system

✅ Strengthens immunity

✅ Processes stress and emotions

And when sleep is off? You’ll likely feel it in other areas of your health:

❌ More pain

❌ Poor digestion

❌ Fatigue and brain fog

❌ Increased anxiety or mood swings

What Disrupts Our Sleep in Fall and Winter?

Even though it’s getting darker earlier, modern life often pushes us to ignore those cues.

We stay up scrolling, watching TV, or working under artificial light (blue and white light), which confuses our body’s internal clock.

This leads to:

• Suppressed melatonin production

• Overworked adrenals

• Fragmented sleep

• Stubborn fatigue

So how do we fix it?

How to Improve Sleep Naturally: TCM + Science-Backed Tips

Here’s what I do personally—and what I recommend to our patients at Bodhi TCM Acupuncture:

🕒 Sleep by 10 PM

Set a wind-down alarm at 9:30 PM and aim to be asleep by 10 PM.

Why? In Chinese medicine, the Liver and Gallbladder systems detox and restore between 10 PM–2 AM.

Miss this window, and you may feel sluggish, irritable, or foggy the next day. (I know I feel it)

🌅 Wake Between 5 AM and 7 AM

This is when Lung Qi begins to circulate.

Getting outside into natural light during this time resets your circadian rhythm and boosts energy.

🌙 Dim the Lights After Sunset

Try warm lighting, candles, or lamps in the evening instead of blue/white lights.This signals to your brain that it’s time to rest, not work.

📵 Use the 3-2-1 Rule

• 3 hours before bed: no food

• 2 hours before bed: no drinks

• 1 hour before bed: no screens

Following this pattern helps your body prepare for deep sleep—naturally.

🛁 Try a Warm Foot Soak

In TCM, soaking your feet before bed helps pull energy down from the mind and restore balance. It’s simple, soothing, and incredibly effective for sleep.

🪡 Get Acupuncture

Whether you’re coming in for chronic pain, hormone balance, or digestion—sleep is always part of the treatment plan.

Every session is holistic, and we always include points that help restore your circadian rhythm and balance the nervous system.

Your body can’t heal if it’s exhausted. That’s why we focus on restoring sleep quality, even when your main concern is pain, stress, or digestion.

Better sleep leads to:

✅ Faster healing

✅ Lower inflammation

✅ Better focus and mood

✅ A stronger immune system

Even small changes—like dimming the lights or turning in earlier—can make a big impact.

Listen to nature.

Follow your internal clock.

Let your body rest, so it can truly heal.

In Health,

Dr. Andrea Izquierdo, LAc.

🧭 P.S. Want to optimize your energy and sleep? Click Here to Download our Framework

It covers the 5 core habits we teach all our patients to complement acupuncture and accelerate healing naturally.