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.
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:
Difficulty falling or staying asleep
Feeling groggy in the morning
Afternoon energy crashes
Increased stress or irritability
Changes in appetite
Tighter muscles or more tension
A flare-up of old injuries
Trouble focusing
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.
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.
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.
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.
When your circadian rhythm is disrupted, your sleep is too. Poor sleep affects:
Muscle repair
Pain tolerance
Immune system strength
Cognitive focus
Emotional regulation
If you wake up feeling like you haven’t slept at all, the time change may be playing a role.
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.
Physical changes are just part of the story. The mental and emotional impact of shorter days is just as real.
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:
Sluggish
Unmotivated
More emotional
Less focused
Less social
Ever wondered why you feel more like hibernating in November? This is why.
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.
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:
Tension headaches
Jaw tightness
Deep fatigue
Neck or shoulder tightness
Increased back pain
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.
Here are some of the most effective strategies we teach clients at Artistry in Motion during this shift into shorter, darker days.
Movement is one of the quickest ways to stabilize your circadian rhythm. You don’t need an intense workout—just consistent activity.
Try:
Morning walks
Light mobility routines
Gentle strength sessions
Short stretching breaks throughout the day
Your body wants to move. Even little bits help a lot.
A few minutes of sunlight in the morning helps reset your internal clock. It improves alertness, mood, and energy more than most people realize.
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.
Sleep is your body’s master recovery tool. Some quick resets:
Go to bed and wake up at consistent times
Avoid screens in the hour before bed
Keep your room cool and dark
Reduce caffeine late in the day
Little tweaks can make a big difference.
This is the time of year when emotional well-being needs attention.
Try:
Journaling
Breathwork
Gentle yoga
Walking with a friend
Carving out small moments of rest
Your nervous system thrives on predictability and calm. A few intentional habits go a long way.
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:
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.
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:
Poor sleep
Stress
Inconsistent movement
Weak stabilizers
Nervous system overload
Posture changes from increased sitting
We dig into the real “why,” then create a plan that addresses it.
This is where the real magic happens.
Once pain is calm and the foundation is set, we help you:
Build strength
Improve mobility
Increase resilience
Rebalance your movement patterns
Prepare your body for fall and winter activities
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.
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:
Winter stiffness
Holiday stress
Seasonal fatigue
Cold-weather aches
Ski season prep
Increased sedentary time
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.
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:
Move better
Feel better
Perform better
Stay injury-free
Stay grounded through seasonal shifts
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.