From Darkness to Light: Circadian Rhythms, Sound, & the Spring Shift | Erin Furtado | 05-2025

As we emerge from winter’s darkness into the increasing light of spring, our bodies undergo a natural shift. The transition from shorter days to longer daylight hours affects our circadian rhythms, energy levels, and even our mood. While this seasonal change can be invigorating, it can also be disruptive, leaving us feeling fatigued or out of sync. One way to support this transition that may not be at the forefront of the mind is through the use of sound and frequency healing.

The Circadian Rhythm and Seasonal Change

Our bodies are naturally attuned to light and darkness, regulating everything from sleep to hormone production. With longer daylight hours in spring, melatonin production (the sleep hormone) decreases, while cortisol and serotonin levels rise, giving us more daytime energy. However, if our internal rhythms have been thrown off by artificial lighting, poor sleep habits, or stress, we may struggle to adjust.

Using Sound to Support Circadian Alignment

Morning Sound Rituals for Balance

• Incorporate natural sounds like birdsong, which signals the body that morning has arrived and helps regulate cortisol levels.

• Use upbeat music or drumming to jumpstart your energy, promoting wakefulness and motivation.

• I love starting the day with an uplifting song from Listening to Smile. It’s hard to choose a favorite, but I so enjoy the track, The Art of Discovery (329.9hz), the frequency of balance and flow which is a Listening to Smile signature frequency.

Midday Sound Breaks for Energy

• If you experience an afternoon slump, listening to something that is designed to boost mood and motivation will help you power through the rest of your day! I adore Listening to Smile’s La De Da De Da (The Sunshine Song)! This is tuned to 444hz which has a calming effect on the nervous system and can help restore balance and harmony to the mind, body and spirit.

• Take a movement break—step outside for fresh air, soak up natural sunlight, and listen to the rustling leaves or a flowing stream to re-energize your mind and body.

• Pair your midday sound ritual with hydration. Drinking water or herbal tea while listening to energizing frequencies can further support alertness and vitality.

Evening Sound Therapy for Better Sleep

• As the sun sets, play soothing soundscapes like ocean waves or rain to help signal to your body that it’s time to wind down.

• An absolute favorite in my house is Listening to Smile’s The Rain Meditation 444hz. My 9 year old asks for this specific song regularly (and plays it on repeat!) to help him sleep

• Avoid exposure to stimulating sounds like loud TV or fast-paced music late at night and dim lighting or wear blue blocking glasses.

Spring Cleaning for Your Body and Mind

Just as we clear out our homes in spring, this is also an ideal time to refresh our diets. Our bodies naturally crave lighter, fresher foods as we shift out of winter’s need for warmth and density. Focus on incorporating seasonal greens like dandelion, arugula, and watercress to support liver detoxification. Hydrate with lemon water or herbal teas to help flush out toxins, and reduce heavy, processed foods that may have accumulated over the colder months. By aligning your nutrition with the season, you can enhance energy levels, improve digestion, and feel more vibrant as you embrace the light of spring.

The Power of Sound in Seasonal Transitions

By integrating sound healing into your daily routine, you can help your body smoothly transition into spring’s rhythm. Just as light dictates our wake-sleep cycle, sound can act as a guide, helping us align with nature’s shifting energy. Whether through music, frequencies, or the natural symphony of the world around us, sound is a gentle yet powerful tool for maintaining balance as we step into the light of the new season.

For those looking to deepen their understanding of circadian wellness, I have a free Circadian Wellness Guide that offers easy, actionable tips to support your body’s natural rhythms. You can download it here and start aligning with the energy of the season today!

Additionally, if you're looking to explore powerful sound healing tools, check out Listening to Smile”s huge discography! Their frequency-infused music is designed to support healing, relaxation, and balance. You can get 30% off your purchase using my discount code ebfholisticwellness. Curate the soundtrack to your life here!