Notes from the sunny island #3 – Changing light. Changing rhythm.
How to find a new rhythm when there’s less light? Returning from Crete to Poland marks a new beginning for me - and a new test for my internal clock. Autumn, with its equinox, shorter days, and invitation to slow down, gently calls for a shift in pace.
In this personal entry from the Notes from the Sunny Island series, I share how light affects our sleep, hormones, and well-being, and how simple daily rituals can support our bodies during seasonal transitions.
“Notes from the Sunny Island” is a personal series on the Sun for Life blog, where I share everyday moments and reflections from life in Crete – a place where light sets the rhythm of the day.
Today, I’m writing these words from Poland. After four years surrounded by cicadas, warm sun, and the nearness of the sea, I’ve returned – knowing it was the right time. But my body and heart now need time to find a new rhythm. I miss the warmth. The light. The open space.
This series will remain a collection of memories from the island of sun – but will also open to new entries, written during future visits and encounters with Crete. Because even though I’ve returned, Crete will always be part of my inner landscape…
The beginning of autumn
That moment when day and night become equal, and light meets darkness at a perfect balance. Autumn has arrived – as always – somewhat unexpectedly, though its signs were felt for weeks. And just like every year, it invites me to do the same: to slow down. To listen more to my body than my calendar, more to the rhythm of light than to the pace of the day.
I believe nature has its wise cycle – not only in the yearly circle of the seasons, but also in the circadian rhythm. What happens outside directly affects what happens within us: the amount of light influences our sleep, energy levels, appetite, mood, and even the depth of our thoughts.
The equinox reminds us that we are not separate from nature. Just as leaves begin to release the tension of summer and prepare for winter’s rest, we too have the right to slow down. To sleep earlier. To embrace longer silences. To find a rhythm that doesn’t rush.
Light rhythm, body rhythm
In our biology, light works like a metronome. It influences the release of hormones such as melatonin (which regulates sleep) and cortisol (which helps us get moving in the morning). As the days grow shorter and the mornings darker, our energy, focus, appetite, and need for sleep all naturally shift. This isn’t laziness – it’s the wisdom of the body.
Research shows that morning light exposure helps synchronize our internal body clock – through its action on the suprachiasmatic nucleus (SCN) in the brain. This “master clock” regulates not just our sleep-wake cycle, but also metabolism, body temperature, cortisol levels, and mood.
It’s no surprise that people who spend more time outdoors, especially in the morning, enjoy better sleep and higher energy levels. Light is not just about vitamin D – it’s a natural signal that activates the entire system.
Autumn teaches us to sleep
Some of us may feel sleepier, less energetic, or struggle with concentration – and that’s natural. In autumn, melatonin levels rise earlier in the evening and decrease later in the morning. It’s worth accepting this and supporting your body with gentle morning routines, more light early in the day, and calming rituals before bed.
We know that a lack of daylight, especially in the morning, is linked to a higher risk of seasonal affective disorder (SAD). That’s why it’s so important not to give up on sunshine – even when there’s less of it.
Autumn fruits and everyday abundance
Though the days are getting shorter and the evenings cooler, autumn is still a season of ripening – in a very literal sense. Just now, the first pomegranates have appeared in the garden. Their deep red colour and juicy, vibrant interior remind me that not everything ends with summer. Some things need more time…
The lemons are still slowly ripening under the early autumn sun, and the olive harvest is yet to begin. Nature continues its rhythm – even when there’s less light, the processes carry on. It’s an important lesson for this time of year: not everything has to happen quickly, not everything needs to be immediately visible.
I feel that autumn is a time to turn inward. To find our own pace. To pause for a moment and check in with ourselves… Pomegranates, olives, lemons – for me, they are symbols of everyday abundance that are easy to overlook when we move too fast.
What can you do when entering autumn or returning from sunny places?
- Catch the morning light
Even if there’s less sunshine, try to go outside as early as possible – morning light exposure (even on cloudy days) helps regulate your circadian rhythm and boosts your mood. - Avoid artificial light in the evening
Dim the lights after sunset. Instead of cold LED bulbs, choose warmer tones (2200–2700 K). Evening light should signal to your body: it’s time to rest. - Establish evening rituals
A warm cup of tea, a book, a lavender bath – repeating these rituals sends your body the message: sleep is coming. - Find your own “Sun”
Maybe it’s a walk at noon, time in nature, yoga by the window, music, or dancing – anything that restores your energy and reconnects you with your body. - Embrace autumn
Don’t try to hold on to summer. Instead – slow down. Wrap yourself in candlelight, allow yourself more sleep, and eat seasonally.
Light as a daily practice
Though I’m now entering a completely new chapter, with less intense light and new challenges, I don’t want to let go of my light practice. Daily moments of turning my face to the sun, even through clouds. A morning walk. Opening the window and looking up at the sky before reaching for my phone. These small rituals support my rhythm.
And even though Crete is now a memory, the light and its effect remain within me. In the rhythm of my days. In the rhythm of the year. In my body, and in the choices I make every day.