Reset Your Rhythm: Daylight Saving Cortisol Balance & Ayurveda
Dr. Leena Sripada, ND, AAWC
As daylight saving time arrived this past weekend, it prompted me to reflect on our circadian rhythms and what it takes to maintain a smooth transition with a 1- hour difference. Many of us feel subtly “off.” Our mornings may more relaxed….or groggier with sleeping in and our evenings more restless or tired with the earlier sunset and it can take days—or even weeks—to feel in sync again. While this may seem like a small modern inconvenience, Ayurveda recognized the importance of these internal and external rhythms thousands of years ago.
This seasonal clock change is an invitation to pause and realign our body’s natural rhythms—especially the delicate dance between cortisol, our primary stress hormone, and the body’s circadian clock.
The Science of Cortisol and the Circadian Rhythm
Cortisol is an essential hormone - its not just a stress hormone, but a hormone which helps us feel alert, awake and energized. It follows a precise daily rhythm: it peaks in the early morning, helping us wake up with energy, and gradually decline through the day, reaching its lowest levels at night to allow rest and repair.
But when our light exposure, meal timing, or sleep schedule shift—even by an hour—this rhythm can become disrupted.
You might notice:
Difficulty falling asleep or waking up,
Midday drops of energy or “wired but tired” energy at night,
Increased cravings or stress sensitivity.
Cortisol is deeply tied to our body’s internal clock, influencing metabolism, mood, digestion, and immune balance. A sudden time shift can feel like mild jet lag to our adrenal and nervous systems.
Ayurveda’s Wisdom on Daily Rhythms
Long before modern chronobiology, Ayurveda described the importance of aligning with the cycles of nature—what we now call circadian rhythms. Through dinacharya, or daily routine, Ayurveda teaches that the body, mind, and spirit thrive when we rise, eat, work, and rest in harmony with the movements of the sun.
Each time of day is governed by a different dosha:
Kapha (6–10 a.m./p.m.) – grounded, steady energy; ideal for gentle movement and consistency.
Pitta (10 a.m.–2 p.m./p.m.) – sharp, focused energy; best for digestion and productivity.
Vata (2–6 a.m./p.m.) – light, creative energy; ideal for meditation or reflective evening wind-downs.
When we follow these natural doshic cycles, cortisol naturally aligns with its intended rhythm. When we resist them—staying up late, skipping meals, or working through the night—our hormones, digestion, and sleep fall out of sync.
What the Time Change Teaches Us
The shift in daylight is more than a logistical adjustment, it’s a reminder to come back to rhythmic living. Our bodies rely on consistency: light cues, mealtimes, and rest cycles are all anchors for hormonal balance.
Ayurveda views this transition as a Vata-aggravating moment, when instability and overstimulation increase. To ground this energy, we can emphasize warmth, nourishment, and steady self-care rituals that restore calm and structure.
Even simple acts like stepping outside into morning sunlight, maintaining regular mealtimes, and winding down with warm oil massage or herbal tea in the evening can help reorient the body.
Ayurvedic Tips to Reset After the Time Change
1. Morning sun.
Within an hour of waking, expose yourself to natural light, ideally outdoors. This signals your brain to raise cortisol naturally and reset your circadian clock. It is the simplest thing to help us reset, yet how many of us do it, in modern day?
2. Keep consistent wake and sleep times.
Try to wake and sleep at the same time daily—even on weekends. Regularity is medicine for Vata imbalance.
3. Eat your main meal at midday.
Follow the sun’s peak energy (Pitta time) for your largest, most nourishing meal. This reinforces healthy digestion and energy flow.
4. Ground your evenings.
Dim lights after sunset, avoid overstimulation, and include calming rituals such as abhyanga (warm oil self-massage), gentle yoga, or sipping spiced herbal milk or tea.
5. Support your adrenals with adaptogens.
Herbs like ashwagandha, shatavari, rhodiola and licorice help buffer stress and promote a balanced cortisol rhythm. Speak with your Ayurvedic practitioner.
A Moment to Realign
This subtle one-hour shift in time can serve as a powerful reminder: our bodies are always in dialogue with nature. When we honor the rising and setting of the sun, eat and rest with consistency, and live in rhythm with the earth’s cycles, we restore balance not just to our hormones—but to our sense of ease, clarity, and vitality.
As the clocks change, let this be your gentle nudge to reset your rhythm—to bring awareness, anchor your routines, and let your internal clock find harmony once again.
Want to learn more?
🌿 Join me for an upcoming webinar on “Avoid Burnout with Ayurveda”
We’ll explore how to naturally support your cortisol, daily rhythms and strengthen your energy, to prevent burnout with Ayurvedic and naturopathic tools.
