Autumn equinox: rebuilding a balanced routine

The autumn equinox marks the moment when the length of the day and the length of the night are roughly equal in the northern hemisphere. In mainland France it falls around 22 or 23 September depending on the year. It is an objective astronomical marker, and it also coincides with well documented physiological changes: a gradual drop in daylight, a shift in melatonin production, a slowing of the circadian rhythm.

Without turning it into a ritual or a "wellness celebration", the equinox is a natural moment to adjust a routine before the months that many people find harder to get through (October to February, the period with the highest prevalence of seasonal affective disorders according to Santé publique France figures).

Sleep is the most effective lever for recovery through a season of shortening days. The recommendations of the INSV (the French national institute for sleep and vigilance) for an adult:

• 7 to 9 hours a night depending on the individual.
• Regular timings (give or take 30 minutes), weekends included.
• Screens off 1 to 2 hours before bed (blue light delays melatonin production).
• A cool bedroom (around 18-19 °C), dark and quiet.
• No caffeine after 2 p.m. for those who are sensitive to it.

Autumn is also the right time to prepare for the clock change at the end of October, which shifts the rhythm abruptly. A gradual transition 7 to 10 days beforehand — bringing bedtime forward by 15 minutes at a time — softens the effect.

Regular movement supports both the circadian rhythm and mood. Santé publique France recommends at least 30 minutes of moderate physical activity 5 times a week, or 75 minutes of vigorous activity spread across the week.

Autumn offers some specific opportunities:

• Walking in woodland: natural light, even when muted, calibrates the body clock.
• Cycling: as long as the weather allows, it is active, regular transport.
• Indoor yoga or pilates: an alternative once the rain sets in.
• Running: well suited to cooler temperatures, less punishing than in summer.

The simple trick: move early in the day, as soon as the light returns. A 20-minute walk after breakfast or during the lunch break steadies the internal clock.

Autumn is the season for good produce in France:

• Root vegetables: carrot, parsnip, beetroot, Jerusalem artichoke, turnip, celeriac.
• Squashes: red kuri, butternut, musquée de Provence.
• Brassicas: Brussels sprouts, white cabbage, broccoli, cauliflower.
• Mushrooms: ceps, chanterelles, horn of plenty, oyster mushrooms.
• Fruit: apple, pear, grapes, quince, nuts (walnuts, hazelnuts).
• Fish: mackerel, sardine, herring (rich in omega-3).

ANSES recommends at least 5 portions of fruit and vegetables a day, 2 portions of fish a week including one oily fish, and limiting ultra-processed products. Autumn makes this easier to apply: soups, gratins and slow-cooked dishes lend themselves to it naturally.

Balance is also built out of what you do not do. A few ideas for the autumn term:

• Protect 2 hours a week with no phone (a walk, reading, a family meal with no screens).
• Turn down requests that do not match your priorities — it is a muscle that needs training.
• Cut down exposure to rolling news: prefer a daily catch-up at 7 p.m. to a permanent feed.
• Tend to social ties: shared meals, long calls to the people close to you, group activities.

The French autumn is punctuated by several markers:

• 22-23 September: autumn equinox.
• Mid-October: All Saints' school holidays (zones A, B, C — calendar published by the Ministry of Education).
• Last Sunday in October: the clocks go back by 1 hour.
• 1 November: All Saints' Day.
• 11 November: Armistice Day.
• December: preparing for the festive season, often a busy period.

Building a routine that takes these moments into account makes them easier to live through. The All Saints' holidays in particular are a chance to overhaul your rhythm before winter.

CBD is sometimes mentioned in autumn wellness routines ("a moment of relaxation", "an evening ritual"). Without promising any effect, a few essential reminders:

• The provisional safe EFSA level is around 2 mg a day for 70 kg (published on 9 February 2026).
• No health claim for CBD is entered in the European register.
• CBD is not advised for pregnant or nursing women, minors, or people on medication.
• Since 15 May 2026, unauthorised ingestible CBD products have been withdrawn from the French market (DGAL).

CBD is in no way a substitute for sleep, movement and food. At best it is a possible addition within a deliberate wellness approach.

CBD is not a medicine. If you experience seasonal fatigue, sleep problems or persistently low mood, consult a health professional. Seasonal affective disorders have documented medical treatments (light therapy, medical follow-up).

• The autumn equinox falls around 22-23 September in France.
• Sleep, movement, food: the three documented pillars.
• 7-9 hours of regular sleep, screens off 1-2 hours before bed.
• 30 minutes of moderate physical activity 5 times a week (Santé publique France).
• Plan ahead for the clock change at the end of October.
• CBD is not a substitute for basic healthy habits.

• EFSA Journal 2026 — Update statement CBD novel food — primary
• WADA — Prohibited List (updated annually) — primary
• EFSA — Statement on safety of CBD as novel food, 2022 (data gaps) — primary