Finding rhythm | Resetting your body clock with heat and cold immersion

As the clocks go back and daylight hours shorten, our rhythm begins to shift. Mornings feel slower, evenings arrive sooner, and energy levels can fluctuate. This change in light is more than seasonal, it affects how our bodies and minds function. The good news is that small, consistent rituals can help you adapt with ease.

By working with temperature and light, the two elements that most influence our circadian rhythm, you can support balance, focus, and a better night’s rest. Resetting your body has never been easier at ISKA.

Reconnecting with natural rhythm

Our internal clock, or circadian rhythm, responds to signals from the environment, most notably light and temperature. As daylight decreases, our bodies begin to produce more melatonin, the hormone linked to rest. While this natural shift can make mornings feel sluggish, it also presents an opportunity to re-establish balance.

Instead of resisting the darker season, aligning with it helps maintain steady energy. Immersion experiences using heat and cold can act as external cues, signalling the body when to wake, move, or unwind.

The role of temperature in energy regulation

Temperature has a powerful influence on alertness and calm. Cool exposure in the morning can stimulate circulation, heighten focus, and naturally lift energy levels, similar to stepping into crisp outdoor air. In contrast, heat immersion in the evening encourages relaxation, helping the body transition into rest mode.

When paired thoughtfully, hot and cold create a rhythm that mirrors nature: sharp awakening, deep calm, and balanced energy throughout the day.

Resetting your body and building a restorative daily ritual

The goal is not intensity, but consistency. Even a few minutes can make a difference.

Morning

Ease into the day gently. Open your curtains early and step outside, even for a minute - morning light helps reset your body clock and improves alertness. A cool shower or splash of cold water on the face can act as a natural wake-up cue.

Breakfast should be grounding and slow-burning: oats, eggs, or whole grains with seeds. A vitamin D supplement supports your immune system and helps offset the effects of reduced sunlight.

Daytime/ afternoon

This is the ideal time to combine heat and cold. Visiting around midday or late afternoon allows your body to benefit from both energising and restorative effects in a single session.

Begin with heat - infrared sauna or warm immersion - to open circulation, loosen muscles, and encourage a state of calm focus.Transition into cold immersion to invigorate, sharpen the mind, and stabilise mood. The cold finish leaves you alert yet balanced, ready to carry that clarity into the rest of your day or unwind into evening calm.

After your session, hydrate well and, if possible, step outside again for a few minutes of natural light exposure. This reinforces your body’s circadian rhythm and supports steady energy into the evening.

Evening

Keep evenings slow and predictable. Dim lights after sunset and avoid screens for at least an hour before bed. Herbal tea, magnesium, or gentle stretching can help you unwind. If you enjoy reading, do it under soft lighting - this signals to your body that rest is near.

Aim for a consistent sleep window, as regular timing helps your body adjust to shorter days naturally.

Supporting your system from within

Temperature is only part of the equation. Nourishment, minerals, and routine all help maintain energy balance through seasonal change. Foods rich in omega-3, iron, and antioxidants, such as oily fish, spinach, nuts, and berries, support circulation and brain function. Maintaining a consistent sleep and meal schedule reinforces your circadian rhythm, while staying hydrated aids temperature regulation and concentration.

Simple, natural supplements can provide additional support during darker months:

• Vitamin D for immune and mood balance

• Magnesium to aid relaxation and muscle function

• B-complex vitamins to sustain energy and focus

• Omega-3 to support brain health and circulation

Fuel for recovery

Embracing the darker season

Autumn and winter invite us to slow down, restore, and find steadiness. Instead of fighting the shorter days, use them as a cue to create space for stillness. By combining consistent immersion rituals with nourishing food, light exposure, and mindful rest, you can help your body adapt naturally.

This season, let the change in light guide you towards a renewed rhythm - one grounded in balance, clarity, and calm.

Speak soon,

The ISKA Team