Reset Your Rhythm: Sleep, Stress & Blood Sugar After Summer
Seasonal Shifts
Summer has a way of sweeping us up in fun, freedom, and spontaneity. Vacations, late sunsets, ice cream nights, and long days outdoors are wonderful for the soul—but let’s be honest, they often throw off our rhythms. Sleep gets shorter, meal times get more erratic, and our bodies ride the rollercoaster of stress hormones and blood sugar spikes.
As the seasons shift and we move into September, there’s no better time to hit the reset button. Your body craves rhythm. Consistent sleep, stable blood sugar, and balanced stress hormones form the foundation for clearer thinking, steady energy, and better moods. Here’s how to reset your rhythm for autumn clarity.
Why Rythym Matters
Our bodies are designed to run on an internal clock, also known as the circadian rhythm. This rhythm regulates everything from hormone release to digestion to sleep-wake cycles. When it’s disrupted—say by late nights, skipped meals, or stress—research shows it can contribute to insulin resistance, weight gain, and even higher inflammation levels (1,2).
Simply put: when your rhythms are off, everything feels harder. The good news? You don’t need a complete overhaul to get back on track. Small, consistent actions can restore balance quickly.
Reclaiming Restful Sleep
Sleep is one of the most powerful (and underrated) tools for health. Poor or inconsistent sleep is linked to blood sugar dysregulation, higher evening cortisol, and increased cravings the next day (3).
Reset tips for better sleep:
Set a bedtime target: Aim to turn lights out 15 minutes earlier each night until you’re back to your ideal bedtime.
Dim the lights: Blue light from screens suppresses melatonin, the sleep hormone. Try reducing screens 30–60 minutes before bed.
Create a calming ritual: Sip a magnesium-rich tea, stretch gently, or journal. Your brain learns these cues mean “time to wind down.”
Stress and Cortisol Reset
Stress & Cortisol Reset
Cortisol, our primary stress hormone, should be highest in the morning to help us wake up, and lowest at night so we can sleep. But summer’s late nights and go-go-go energy can flip this pattern, leaving you wired at night and sluggish in the morning.
Evidence-backed ways to reset cortisol rhythms:
Morning sunlight: Just 10 minutes of outdoor light exposure within an hour of waking helps reset your body clock and lower evening cortisol (4).
Afternoon pause: Try 5 minutes of breathwork, mindfulness, or stepping outside without your phone to downshift stress.
Evening movement: Light activity, like a walk after dinner, improves digestion, lowers blood sugar, and signals the body to wind down (5).
Stabilizing Blood Sugar
Summer indulgences—hello, s’mores and margaritas—often mean more sugar and fewer structured meals. These swings in blood sugar don’t just impact weight; they also affect mood, sleep, and inflammation.
Simple strategies for balance:
Anchor every meal with protein + fiber: This slows down glucose release and keeps energy steady.
Eat meals at consistent times: Your body thrives on predictable fuel, which helps regulate hunger hormones.
Close the kitchen after dinner: Late-night snacking disrupts both blood sugar and sleep. If you need something, reach for herbal tea instead.
Transition into routine
Think of September as a “mini New Year”—a fresh start, but without the pressure of resolutions. This is the season for small, sustainable resets that carry you into the busy months ahead.
Start with one or two simple shifts:
A Sunday Meal Prep Lite session—wash produce, prep protein, or cook one staple grain.
A 10-minute morning routine (sunlight + hydration + a mindful pause).
A family dinner at the table without screens, even just a few nights a week.
Consistency is more powerful than perfection.
your september reset
If you’re ready for structure and support, I’ve got you covered:
My Nervous System Nourishment Meal Plan is designed to help you build meals that regulate cortisol, repair your nervous system, and keep your blood sugar steady. It includes 30 recipes, sample and customizable meal plans, grocery lists, and a complimentary nutrition coaching call. Subscribe to get access.
For deeper accountability, my health coaching programs help you identify what’s truly driving your stress, blood sugar swings, or inflammation—and create a personalized path forward. Book a clarity call to find out what works for you.
This fall, let’s not just survive the transition back to structure. Let’s thrive by restoring the rhythms your body has been craving.
Sources:
Garaulet, M., & Gómez-Abellán, P. (2014). Chronobiology and obesity: timing of food intake and its implications for weight loss. Nutrition, Metabolism and Cardiovascular Diseases, 24(3), 200–207.
Scheer, F. A., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. PNAS, 106(11), 4453–4458.
Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.
Khalsa, S. B., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003). A phase response curve to single bright light pulses in human subjects. Journal of Physiology, 549(Pt 3), 945–952.
Van Dijk, J. W., Venema, M., van Mechelen, W., Stehouwer, C. D., Hartgens, F., & van Loon, L. J. (2012). Effect of moderate-intensity exercise versus activities of daily living on 24-hour blood glucose homeostasis in male patients with type 2 diabetes. Diabetes Care, 35(2), 224–230.
