How I Survive Shorter Days and Dark Mornings in Rotation

    

    Shorter days and dark November mornings can feel brutal, especially when you’re knee-deep in dietetic rotations and these settings don't wait for sunlight. There’s something about dragging yourself out of bed at 5:02 AM when it’s still pitch black that just feels wrong. Some mornings, I take an extra five minuted to sink into my oversized chair, coffee mug in hand, and stare at the ceiling, always wondering how humans survived before cozy blankets and caffeine existed. Lately, I’ve had to get extra creative just to make it through those early wake-ups without turning into a zombie.

   One of the first things I’ve learned is to lean on light whenever possible. A few minutes with my newly acquired light therapy lamp while sipping coffee feels like it has flipped a switch in my brain. It wakes me up and makes the day feel a little more doable. Whenever I can, I also do my best to take advantage of natural sunlight, whether that’s stepping outside for a quick moment between rounds or setting up near a window while charting.

   Breakfast has become another key part of surviving these short, dark days. I stick to meals packed with protein and carbs, like eggs with whole wheat toast, or Greek yogurt with pumpkin granola and fruit. It fuels me for the morning and prevents me from relying solely on caffeine to get through the day. But beyond fueling my body, I've been trying to reframe breakfast as a small act of honoring the day. Even on the mornings when I feel tired or unmotivated, consistently showing up during this part of my routine always sets the tone for the day and reminds me that taking care of myself isn’t selfish but necessary.

    Add layers to the list of becoming another non-negotiable skill for November rotations because you never know what you’re walking into. One minute you’re in a freezer-cold office, the next you’re in a break room hotter than a sauna. Being able to peel off or add a layer in seconds has saved my sanity while keeping me comfortable. Aside fro clothing, I’ve tried to implement more  “micro-movements” (Harley, n.d.) which include tiny stretches, calf raises at the desk, or hallway walks between patient interactions. On the extremely busy days where there is absolutely no time for a full workout, being able to squeeze in these quick bursts of movement help to keep my body and joints from stiffening while pushing away any brain fog. They also create mini pockets of space to just breathe and reflect, which is especially grounding for when the day feels overwhelming.

    Hydration is another small habit that makes a surprisingly big difference. I pair water with just a little caffeine to stay alert without relying solely on coffee. Too much caffeine tends to make me feel super jittery and anxious, so being intentional about sipping water throughout the day has helped tremendously. It seems super simple, but staying hydrated helps me think more clearly, feel grounded, and tackle rotations without completely losing it (2025).

    Evenings have turned into my sacred reset time. Whether it’s journaling a few thoughts, doing a quick stretch, reading, enjoying a hot shower, or spending a few quiet minutes in prayer, these rituals help me reflect on the day and remind myself that it’s okay if I didn’t accomplish everything on my to-do list. Some days, slowing down feels truly eye-opening, and it’s in those moments that I feel restored. This semester has revealed that rest isn’t optional but rather an essential factor of performing well and showing up fully, both for myself and for the people I care for.

    Speaking of those I care for, one of the most important things I’ve learned as an intern during these shorter days is the value of truly being present. When rotations are chaotic and the hours feel endless, it’s easy to fall into the trap of rushing through every interaction just to “get it done.” But I’ve noticed that slowing down, even if it is just for a few moments to really listen and engage to others, makes all the difference. One of the greatest privileges of being an RDN is the time we get to spend with patients compared to other healthcare professionals. Due to this, we have the ability to advocate better for them, hear their concerns, and support them in ways that are impactful. Therefore, being fully present with patients, their families, and even the staff around me not only improves the care I provide, but also helps me grow as a future RDN.

    With these deliberate habits, I’ve witnessed that I can not only survive winter rotations but also discover little moments of comfort and gratitude throughout this season. So here’s a little reminder: shorter days don’t have to feel like doom and gloom. When you embrace your own rhythms, partake in micro-movements, soak up sunlight whenever you can, and show up fully for both yourself and the people around you, you can navigate this time of chaos with energy...and maybe even more joy than you thought possible despite lacking vitamin D.

- L.I.

https://fitdietzone.com/the-science-of-micro-movements-how-small-actions-impact-calorie-burn-and-mobility/ 

https://blog.launchhydrate.com/post/how-hydration-supports-focus-and-mental-clarity 

    Minari, T. P., & Pisani, L. P. (2025). Skipping breakfast and its wide-ranging health consequences: A systematic review from multiple metabolic disruptions to socioeconomic factors. Nutrition research (New York, N.Y.), 141, 34–45. https://doi.org/10.1016/j.nutres.2025.07.006