Is Winter Messing with Your Body Clock? Here’s How Supplements Can Help You Reset

Aug 19, 2025

Winter brings cosy blankets and long nights, but it can also throw your body’s internal schedule off balance. If you’re waking up feeling all groggy, craving naps midday or staying wide-eyed at night, your Circadian Rhythm-aka your body clock might be out of sync. The good news, though? There are natural ways and supplements to reset your body clock and get your sleep cycle back on track.

What is Body Clock or Circadian Rhythm?

Your circadian rhythm is your body’s inner timer, or let’s call it an alarm that regulates your 24-hour sleep-wake cycle. It tells you when to sleep, wake, eat, and even when your body heals the best. This rhythm is influenced by several factors, such as lifestyle habits, temperature, light exposure, etc.

How the Body Clock Works?

Your body clock is controlled by the brain’s hypothalamus, which responds to external cues-mainly sunlight. When it gets dark, your body produces a hormone called melatonin to help you sleep. Whereas in the morning, the exposure to light suppresses melatonin and helps you stay awake! This circadian rhythm runs like clockwork until winters hit! 

Winter’s Impact on Body Clock

Shorter days and longer nights mean less natural sunlight exposure. That disrupts your brain’s light-sleep signals, leading to winter sleep problems. As a result, your body clock gets disrupted in winter, causing fatigue, mood changes, and irregular sleep. This means you:

• won’t feel alert and cheery in the morning
• will oversleep due to low light leading to fatigue and brain fog
• have a sluggish body clock
• will be in a low, irritated, and lethargic mood

Sure, winter throws us off. But your body clock doesn’t just respond to seasons—it reacts to your habits too. If your daily routine is messy, even the best sleep supplement won’t save you.

These common habits confuse your circadian rhythm even further:

• Not getting sunlight during the day
• Scrolling or watching screens late into the night (hello, blue light)
• Eating meals at random hours
• Sleeping and waking up at inconsistent times
• Hitting the gym or doing intense activity right before bed
• Working late-night or shift jobs
• Crossing time zones and dealing with jet lag

So, if your body clock feels off in winter, chances are these other habits are playing a role too. To know more about why good sleep matter for a healthy life, check out dedicate guide: Why Does a Healthy Life Start with Good Sleep?

Signs Your Body Clock is Off

Your daily lifestyle choices impact how well your internal clock functions—especially in winter when it's already vulnerable. If your body clock is struggling, you’ll start noticing these signs:

• You struggle to fall asleep or wake up at a consistent time
• You rely heavily on caffeine to function
• You feel ‘off’ but can’t explain why
• You find it hard to focus
• You wake up feeling groggy and not refreshed
• You experience frequent mood swings and a lack of motivation
• You feel hungry at odd times or have sudden appetite changes
• You feel sleepy or tired even when you’ve slept enough

If you’re nodding to most of these, don’t worry – your body clock just needs a little reset, that’s all.

Top Supplements That Help Reset Your Rhythm

Now, let's learn about a few health supplements that may help you get your circadian rhythm back on track.

Brauer Sleep Oral Spray

A fast-acting oral spray made with traditional homeopathic ingredients like chamomile and coffee to relieve sleeplessness and mental restlessness. Brauer Sleep Oral Spray is ideally recommended for those who are looking for quick, non-drowsy sleep support supplements. Just spray under the tongue for 30 minutes before bed and once again at bedtime for best results.

Blackmores Sleep Sound Magnesium Triple Action Powder

This valerian-free, high-strength magnesium powder supports deep rest and relieves muscle cramps when dietary intake is inadequate. Blackmores Sleep Sound Magnesium fixes sleep especially when your body clock is disrupted in winter. Mix one scoop in water for 30-60 minutes before bed and this high absorption formula is good to go!

Nature’s Sunshine Withania (Ashwagandha)

This adaptogenic herbal supplement helps your body manage stress which is one of the biggest culprits behind winter sleep problems. Take Nature's Sunshine Withania capsules regularly with meals in winter months to build long-term circadian rhythm support from within.

Nutra Organics Collagen Hot Chocolate Beauty Sleep Powder

This low-sugar, magnesium-rich chocolate drink can support and reset your circadian rhythm.It’s a perfect winter friendly winter-friendly treat to fix your sleep problems in winter!

Other Natural Hacks

Supplements help, but your habits and lifestyle do the heavy lifting. Try these easy hacks to fix your sleep cycle naturally and support your circadian rhythm every day:

• Get natural sunlight in the morning for at least 10-15 minutes.
• Stick to a consistent sleep-wake routine even on weekends.
• Limit screen time after sunset or use night mode and blue light glasses.
• Avoid caffeine after 2 pm and swap with calming teas instead.
• Make your room dark and cosy and set the room temperature to around 18°C–20°C.
• Try out a mindful relaxing wind-down ritual like warm baths, journaling or gentle stretches before bedtime.
• Try eating your meals at the same time daily.
• Avoid intense workouts at night.

These small shifts in your lifestyle add up. Think of it as circadian rhythm support and reset from every direction- light, food, movement, and mood.

On Final Note

When your body clock is disrupted in winter, it does not just affect your sleep solely, it also affects your productivity. The good news? With the right mix of habits, sleep supplements, and lifestyle tweaks, you can guide your system back into balance. Consider the tips mentioned in this blog to fix your sleep cycle naturally– your reset starts tonight.