The clocks have gone back, but for anyone who’s ever found the seasonal shift leaves them feeling sluggish, unfocused or oddly out of sync, the extra hour of sleep may not feel like the win it promises to be.
While gaining an hour in bed sounds like an instant energy boost, changes to routine, meal times and the body’s internal clock can trigger a dip in alertness during the days that follow. Even a small change to your daily routine can throw your body clock out of sync, affecting everything from energy levels to concentration.
The good news? You don't have to simply wait it out. From making the most of morning light to tweaking your workout plan, there are a few easy ways to help your body adjust. Sleep experts Dr Nerina Ramlakhan and Jane Ollis share their expertise to help you stay one step ahead.
5 ways your energy will change this week and how to fix it
While you might fancy that extra hour in bed, a disrupted circadian rhythm means your energy levels take an immediate hit when the clocks go back. Our experts explain what you can do to ease the seasonal transition:
1. You feel tired much earlier
The clocks may have gone back, but your brain is operating in a different time zone, leading to your body clock feeling out of sorts.
“Sunlight impacts our hypothalamus, which is the part of the brain that regulates our 'body clocks', so changes in sunlight hours might leave you feeling sleepier,” explains Dr Nerina Ramlakhan, Sleep Expert at Oak Tree Mobility.
“There's something to be said for the earlier sunsets that come with the clock change. A 2020 study found that long-wavelength orange light, typical of a sunset, helps your sleeping patterns, because it stimulates the cone photoreceptor inputs to specific neurons in the eye, helping to regulate your circadian rhythm.”
So consider this your sign to embrace sunsets as your wind down signal for the day, rather than fighting them too hard.
2. You have more energy in the morning… at first
The first fortnight of the clocks going back feels like a honeymoon. Sunrise jumps up an hour earlier, so many of us will feel, albeit briefly, like morning people filled with energy.
Jane Ollis, medical biochemist and founder of SONA, explains, saying, “Light reaching the back of the eye mops up any lingering melatonin and tells your body clock the day has begun. It works alongside the cortisol awakening response, a natural surge that climbs by around half in the first 30 to 45 minutes after you wake.”
Sunlight in the morning triggers the production of your get-up-and-go hormones, cortisol and serotonin. As the sun rises later, you might notice your can-do attitude starting to flag.
“Without that morning light, melatonin hangs around, the fog takes longer to lift, and your body clock drifts gradually later, making each morning a little harder than the last,” says Jane.
3. The afternoon energy slumps hit harder
Lack of natural daylight will mean that your mood, energy and clarity can take a knock thanks to lower levels of serotonin.
As Dr Ramlakhan says, “Daylight impacts so many aspects of our health that are linked to our circadian rhythms. The bottom line is, if you're not getting enough light, the natural production of hormones that help to regulate your health and sleep gets disrupted. It can impact your cognitive performance, mental wellbeing, and make you feel sluggish and irritable."
Looking for a sign you’re feeling this effect? Look at the extra cup of coffee you grabbed at lunch, in an effort to beat the slump.
4. Your overall mood dips, too
Shorter, darker days means that, for many of us, our mood and energy levels start to drop.
For some, our moods can dip even lower. A recent study in Australia identified a new subtype of depression – termed ‘circadian depression’ – highlighting that the clocks going back can hit some harder than others, leading to worryingly low moods. But why?
“As daylight decreases, changes in our body’s serotonin and melatonin rhythms can affect our mood and energy levels, leaving us feeling lower and sleepier,” says Jane.
“For some people, though, it’s more than the winter blues. These seasonal changes can contribute to seasonal affective disorder, or SAD, a type of depression that usually comes on in winter. If you notice persistent changes in your mood or mental health, it’s important to speak to your GP and seek support.”
How to boost your energy after the clock change
The clocks may be changing, but feeling sluggish doesn’t have to be part of the deal. A few small changes to your daily routine can make a real difference to your mood and energy, helping you feel more like you as we move further into the colder seasons.
Get plenty of morning sunlight
“Light first, coffee second. Get outdoors within an hour of waking, when your body clock is most receptive to being set. Aim for up to half an hour outdoors,” says Jane.
She continues, advising, “Guard a lunchtime walk too, as it's often the only proper daylight you might see, then reverse the rules in the evening: warm lamps on, ceiling lights off.“
The natural light will help regulate your circadian rhythm, helping to suppress melatonin whilst upping your serotonin. So, wrap up warm, enjoy those crisp autumn walks and soak up some winter sunshine. Your body clock – and your sleep – will thank you for it.
Stick to a consistent sleep schedule
Jane says, “Your body clock doesn't wait to be told, it plans ahead. In the hours before you usually wake, it's already raising your core temperature, lifting cortisol and getting your gut ready for breakfast, like a very organised PA.
“Keep your timings steady, so you wake feeling rejuvenated and your body functioning like you expect. Shift timings around with a late Friday or a Sunday lie-in, and your organs will end up in feeling like they’re in different time zones, leading to a difficult night’s sleep.”
So craft a snooze schedule that works for you, and stick to it. For easier mornings, consider investing in one of the best sunrise alarm clocks to help trigger the key wakeful hormones.
Exercise outside within daylight hours
Whether it’s a brisk walk at lunchtime, run or cycle, exercising produces mood-boosting endorphins, as well as increasing our deep sleep, helping us feeling more energised the following morning.
As Dr Ramlakhan explains, “Feeling tired isn't always about not getting enough sleep. Sometimes we think we need rest, when really, we need to move to give ourselves a boost.
“Regular moderate activity like walking or swimming can help improve both the quality and duration of sleep,” she advises. “But avoid exercise too close to bedtime, as it may end up having a stimulating effect, making it difficult to fall asleep."
Take your workout outside and earn double the benefit with natural daylight, helping to increase serotonin for improved mood and energy whilst tiring you out enough for a good night's kip.