November arrives in New Mexico with golden cottonwoods, crisp mornings, and that unmistakable feeling that winter is tiptoeing in. It also delivers something many of us dread just a little bit… the end of daylight savings time.
Every year, we “fall back,” gain an extra hour of sleep, and somehow still feel like someone has thrown a wrench into our internal clock. If you’ve ever wondered why that small one-hour shift can leave you feeling sluggish, foggy, moody, achy, or simply “off,” you’re not imagining it. Your body truly feels that change.
This month, we’re diving into how the time shift affects your physical, mental, and emotional health—and how Physical Therapy at Artistry in Motion can help you adjust, reset, and stay grounded as the days get shorter and darker.
Because the clocks may fall back, but you don’t have to.
Why the Time Change Feels Bigger Than One Hour
Here’s the thing: humans are rhythmic creatures. Our bodies are guided by an internal 24-hour clock called the circadian rhythm, and it’s responsible for everything from sleep and digestion to hormones, mood, energy, and even pain perception.
When the clocks change, that rhythm is disrupted—sometimes mildly, sometimes in a way you truly feel in your bones.
You might notice:
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Difficulty falling or staying asleep
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Feeling groggy in the morning
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Afternoon energy crashes
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Increased stress or irritability
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Changes in appetite
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Tighter muscles or more tension
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A flare-up of old injuries
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Trouble focusing
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Feeling less motivated to move or exercise
If any of this sounds familiar, you’re not alone. The end of daylight savings is a small shock to the system, especially when combined with darker evenings and cooler weather.
The good news? There are ways to support your body so this seasonal shift feels like a gentle nudge rather than a heavy shove.
How Shorter Days Affect Your Physical Health
The physical impact of the time change can sneak up on you. Many people notice that fall and winter lead to more stiffness, more aches, and more fatigue—and there’s real science behind that.
1. Less sunlight affects your muscle and joint health
Sunlight plays a role in our vitamin D levels, which support muscle strength, bone health, and even immune function. With fewer daylight hours, your body may start to feel more creaky, sluggish, or achy.
Tight hips? Sore back? Stiff neck?
These become more common when daylight decreases and our time outdoors dips with it.
2. Temperature drops make tissues less flexible
Cold weather stiffens muscles and slows circulation. If you’ve noticed it takes longer to “warm up” in the morning or before a workout, that’s normal—but it also means a higher risk of strain or overuse injuries.
3. Changes in sleep impact recovery
When your circadian rhythm is disrupted, your sleep is too. Poor sleep affects:
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Muscle repair
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Pain tolerance
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Immune system strength
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Cognitive focus
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Emotional regulation
If you wake up feeling like you haven’t slept at all, the time change may be playing a role.
4. Increased sitting adds stress to your body
Shorter days often lead to less movement. We drive more. We sit more. We curl up under blankets more. And while cozy season has its charm, your lower back, hips, and neck may not agree.
The body thrives on movement. Less of it means more stiffness and more opportunity for pain to stick around.
How the Time Change Affects Your Mental & Emotional Health
Physical changes are just part of the story. The mental and emotional impact of shorter days is just as real.
1. Darkness affects your brain chemistry
Less sunlight means your body produces more melatonin, the hormone that makes you sleepy, and less serotonin, the hormone tied to mood and well-being.
That combination can make you feel:
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Sluggish
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Unmotivated
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More emotional
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Less focused
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Less social
Ever wondered why you feel more like hibernating in November? This is why.
2. Stress tends to increase this time of year
The holiday season is approaching. Routines shift again. Schedules get tight. Families travel. Expectations rise.
Stress affects pain. Stress affects sleep. Stress affects digestion.
And yes—stress affects your physical performance.
3. Emotional fatigue shows up physically
The brain and body don’t work separately. When your emotional battery runs low, your body often becomes the messenger. You might feel it as:
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Tension headaches
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Jaw tightness
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Deep fatigue
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Neck or shoulder tightness
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Increased back pain
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Overall heaviness
This is where skilled Physical Therapy becomes far more than stretching or strengthening—it becomes a way to restore balance in the entire system.
So What Can You Do? How to Support Your Body Through the Time Change
Here are some of the most effective strategies we teach clients at Artistry in Motion during this shift into shorter, darker days.
1. Prioritize consistent movement
Movement is one of the quickest ways to stabilize your circadian rhythm. You don’t need an intense workout—just consistent activity.
Try:
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Morning walks
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Light mobility routines
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Gentle strength sessions
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Short stretching breaks throughout the day
Your body wants to move. Even little bits help a lot.
2. Get sunlight early in the day
A few minutes of sunlight in the morning helps reset your internal clock. It improves alertness, mood, and energy more than most people realize.
3. Warm up longer than you think you need
Cooler weather requires more prep. Your muscles take longer to activate and become pliable when temperatures drop.
A thoughtful warm-up reduces the risk of injury and makes your workouts feel better overall.
4. Focus on sleep hygiene
Sleep is your body’s master recovery tool. Some quick resets:
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Go to bed and wake up at consistent times
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Avoid screens in the hour before bed
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Keep your room cool and dark
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Reduce caffeine late in the day
Little tweaks can make a big difference.
5. Support your emotional health with intentional routines
This is the time of year when emotional well-being needs attention.
Try:
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Journaling
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Breathwork
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Gentle yoga
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Walking with a friend
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Carving out small moments of rest
Your nervous system thrives on predictability and calm. A few intentional habits go a long way.
Where Physical Therapy Fits In
This is the most important part of the conversation.
A lot of what you feel in November—tightness, fatigue, old injuries resurfacing, new aches popping up—actually comes from the nervous system, sleep patterns, stress levels, and changes in movement habits.
Physical Therapy at Artistry in Motion isn’t just about treating symptoms. It’s about understanding the whole picture.
Here’s how we help:
1. CALM Your Pain and Nervous System
You can’t strengthen your way out of pain until your body feels safe.
We use hands-on techniques, targeted mobility work, breath strategies, and movement retraining to help your body downshift out of tension and back into ease.
2. CORRECT the Root Cause
That stiffness in your back?
Those tight hips?
That return of an old shoulder issue?
They might feel physical, but the root cause often ties back to:
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Poor sleep
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Stress
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Inconsistent movement
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Weak stabilizers
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Nervous system overload
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Posture changes from increased sitting
We dig into the real “why,” then create a plan that addresses it.
3. CONQUER Your Goals for the Long-Term
This is where the real magic happens.
Once pain is calm and the foundation is set, we help you:
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Build strength
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Improve mobility
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Increase resilience
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Rebalance your movement patterns
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Prepare your body for fall and winter activities
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Stay active even with shorter days
Whether you’re gearing up for ski season, hiking before the snow arrives, running turkey-trot races, or just wanting to feel like your best self through the holidays—this is where you get there.
Why November Is the Perfect Time for PT
Many people wait until January to “start fresh.” But the time change and the shift into shorter, colder days make right now the best time to get ahead of:
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Winter stiffness
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Holiday stress
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Seasonal fatigue
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Cold-weather aches
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Ski season prep
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Increased sedentary time
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Old injuries that flare up when temperatures drop
This is the month to build strength, fix movement limitations, and reset the body before winter hits its stride.
Think of November PT as your warm-up for the entire season.
You Don’t Have to Navigate This Shift Alone
The time change is small on the clock but big on the body.
You don’t need to push through the fatigue, stiffness, or mental fog alone.
If this season has you feeling a little off—or if you want to walk into winter feeling strong, balanced, and ready for anything—this is the time to get the support your body is asking for.
At Artistry in Motion, we help active adults:
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Move better
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Feel better
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Perform better
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Stay injury-free
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Stay grounded through seasonal shifts
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And stay doing the activities they love
One 60-minute, one-on-one session at a time.
When the clocks fall back, your health doesn’t have to.
