Most of people expect spring season to lift the spirits with daylight being longer there would be a supply of more serotonin, less melatonin, and an end to the winter blues. But the transition is rarely
smooth. Around the time of the spring equinox, when day and night briefly stand equal, many people notice restlessness, dip in energy, sleeplessness.
What this really means is that your body is responding to a transition far older than modern routines. The equinox is not just a celestial event. It marks a recalibration of light, temperature and environmental rhythm, and your body is deeply wired to respond to all three.
On 20 March, Earth experienced the Spring Equinox, the moment when the planet positions so that the Sun shines almost directly over the equator making the days and nights standing equal.
How Does the Equinox Affect Your Sleep, Mood And Health?
Seasonal transitions, particularly the spring equinox, influence internal rhythms in ways that are easy to overlook. As Himalayan Siddhaa Akshar, Author, Columnist, and Founder of Akshar Yoga Kendraa explains, “Seasonal transitions, especially around the spring equinox, influence the body’s internal rhythms, impacting mood, energy stability, and mental clarity.”
The body operates on circadian rhythms shaped largely by light exposure. As daylight hours begin to stretch, the brain adjusts hormone production, including serotonin and melatonin. This shift can temporarily disrupt emotional balance.
From an Ayurvedic perspective, the body is also negotiating a deeper internal adjustment. According to Dr. Partap Chauhan, Ayurvedacharya and Author, “Seasonal transitions such as the equinox create a temporary imbalance in the doshas, as your body adjusts to changes in temperature, daylight, and environmental cues.”
Vata, associated with movement and air, tends to become unstable during this time. The result can be restlessness, anxiety or lighter sleep. At the same time, Pitta fluctuations may trigger irritability, while Kapha can create sluggishness or heaviness.
These changes often show up quietly. You might notice:
- Sudden dips in energy
- Mood fluctuations or irritability
- Changes in appetite or digestion
- Disturbed or lighter sleep
Dr. Chauhan points out that these are not problems to suppress but signals to pay attention to. They indicate that the body is adapting and needs support.
Smt. Radhika Iyer Talati, Co- Founder Anahata Organic and RAA Foundation frames this in a broader way. According to her, the body is already programmed to respond to nature, but modern lifestyles often dull that awareness. Seasonal shifts influence not just the physical body but also mental clarity and stress levels, often without conscious recognition.
This period, known in Ayurveda as ritu sandhi, is a junction phase of roughly two weeks where the body transitions between seasons. During this time, emotional extremes, disrupted sleep or even sudden bursts of energy are not unusual.
What Can Help Manage Your Mood?
There is a reason traditional systems emphasise breath and movement during seasonal shifts. They work directly on the nervous system. The equinox is not causing mood swings in isolation. It is revealing how closely the body mirrors the environment.
As Talati explains, “Anything that is changing external is changing internal.” This includes light, temperature, humidity and even subtle shifts in seasonal energy.
Ayurveda describes this as changes in doshas and digestive fire, which in turn influence menXC tal clarity, emotional balance and overall vitality. When these internal systems are slightly out of sync, the effects are felt as restlessness, low mood or fatigue.
Akshar recommends Bhramari pranayama as a precise response to equinox-related restlessness. “The controlled humming vibration directly regulates the nervous system, stabilises erratic thought patterns, and reduces restlessness by enhancing parasympathetic activation,” he explains.
This is not just about relaxation. It is about restoring balance between stimulation and calm within the body.
Talati expands on this by placing pranayama within a larger seasonal practice. During the transition from spring to summer, she suggests incorporating sun salutations, twisting poses and practices like kapalbhati early in the morning. Bhramari, again, plays a central role.
As temperatures rise further, the approach shifts. Cooling practices such as moon salutations, forward bends and sheetali pranayama help counter increasing heat in the system.
What stands out is the idea of adjustment rather than routine. The body benefits when movement evolves with the season instead of staying fixed.
How Sunlight Affects Your Mood?
Akshar highlights that “Healing walks in early sunlight are necessary to augment this shift. Exposure to natural light helps recalibrate circadian rhythms, improves hormonal balance, and supports serotonin activity, which directly influences mood stability.”
Morning light acts as a signal to the brain, helping regulate sleep-wake cycles and emotional steadiness. Without it, the transition into longer days can feel disorienting rather than energising.
Interestingly, he also points to the value of balance. While sunlight activates the system, moon-based meditative practices help cool it down, regulate emotional fluctuations and deepen internal stability.
Taken together, these practices create what he describes as an “organised and efficient system” to navigate seasonal mood changes.
What Should You Eat During Seasonal Transition?
Diet becomes particularly important during the equinox because digestion itself can fluctuate.
Dr. Chauhan recommends focusing on warmth, simplicity and regularity. Freshly cooked, easy-to-digest meals help support digestive fire without overwhelming it.
Foods that may help include:
- Warm dishes such as khichdi, soups and lightly spiced vegetables
- Seasonal produce
- Light grains like rice or millets with moong dal
- At the same time, it is worth limiting cold, refrigerated foods, heavy fried meals and overly spicy or sour dishes.
Hydration matters too, but not in the way many assume. Warm water or mild herbal infusions are preferred over cold drinks, which can weaken digestion during this phase.
Talati adds another layer by emphasising timing. Aligning meals with natural rhythms, especially eating the heaviest meal during the day and keeping dinner light, supports both digestion and energy stability.
What Daily Routines Can Help During Seasonal Change?
They can, particularly during seasonal transitions. Dr. Chauhan suggests keeping routines simple and stabilising. A consistent sleep schedule aligned with sunrise and sunset, gentle yoga instead of intense workouts, and limiting overstimulation in the evening can all help the body adjust.
Practices like abhyanga, or self-oil massage, are especially effective in calming the nervous system and reducing Vata imbalance.
Talati reinforces the importance of daily rituals such as tongue scraping, oil pulling, warm hydration and mindful eating. These are not elaborate interventions but small, repeatable actions that anchor the body during change.
She also stresses that pranayama should be non-negotiable. It not only balances the nervous system but also stabilises the mind, making it easier to navigate emotional fluctuations.
