As the clocks turn back and daylight hours shorten, many people experience a shift in their mood and energy levels. The end of daylight saving time can disrupt sleep patterns, lower motivation, and even trigger seasonal affective disorder (SAD). If you find yourself feeling sluggish, irritable, or down, you’re not alone. The good news? There are practical ways to manage your mood and maintain a sense of balance during this seasonal transition.
1. Get Plenty of Natural Light
One of the biggest challenges when the clocks change is the reduced exposure to sunlight. Less daylight can affect your body’s internal clock (circadian rhythm) and lower your serotonin levels, which impacts mood.
Start your day by getting at least 20-30 minutes of natural light, even if it's cloudy.
Take a walk outside during lunchtime to maximize sunlight exposure.
Consider using a light therapy lamp in the morning to help combat the effects of darker days.
2. Prioritize Quality Sleep
The time change can temporarily disrupt your sleep cycle, making you feel more tired or irritable. Prioritizing good sleep habits can help you adjust more smoothly.
Stick to a consistent sleep schedule, even on weekends.
Avoid screens at least 30-60 minutes before bedtime, as blue light can interfere with melatonin production.
Create a relaxing nighttime routine with activities like reading, meditation, or gentle stretching.
3. Stay Active and Move Your Body
Exercise is one of the most effective ways to boost mood and energy levels, especially as the days get shorter. Physical activity releases endorphins, which help combat feelings of sluggishness and sadness.
Aim for at least 30 minutes of movement each day—this can be a walk, yoga, or a workout at the gym.
Try morning exercise to increase energy levels and set a positive tone for the day.
If you prefer indoor workouts, dance, stretch, or follow an online workout to keep moving.
4. Focus on Mood-Boosting Nutrition
What you eat can significantly impact how you feel. A balanced diet helps regulate mood and energy levels.
Eat complex carbohydrates (like whole grains, sweet potatoes, and oats) to maintain steady energy.
Incorporate omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) to support brain health.
Limit processed foods and sugar, which can cause energy crashes and mood swings.
Stay hydrated, as even mild dehydration can affect concentration and mood.
5. Practice Stress-Reduction Techniques
The shift in daylight hours can make you feel more stressed or overwhelmed. Take time to relax and reset your mind.
Try deep breathing exercises or meditation to reduce anxiety.
Journal your thoughts and emotions to process feelings of sadness or fatigue
Engage in hobbies or activities that bring you joy, like painting, reading, or listening to music.
6. Socialize and Stay Connected
When it gets darker earlier, it's easy to slip into isolation mode. Staying socially connected can help boost your mood.
Plan regular catch-ups with friends and family, whether in person or virtually.
Join a club, attend community events, or take up a group fitness class to stay engaged.
Volunteer or help others—giving back is a great way to improve mood and increase feelings of purpose.
7. Consider Supplements (If Needed)
If you struggle with low mood during seasonal changes, certain supplements may help.
Vitamin D: Sunlight is a natural source of vitamin D, so when daylight decreases, a supplement can support your mood.
Magnesium: Helps with relaxation and sleep quality.
B vitamins: Essential for energy production and brain function.
Always consult a healthcare professional before adding supplements to your routine.
Final Thoughts
The clocks turning back can have a noticeable impact on mood and energy, but small lifestyle adjustments can make a big difference. By prioritizing natural light, sleep, movement, nutrition, and social connection, you can stay balanced and positive throughout the darker months. Remember, this seasonal shift is temporary—so take care of yourself and embrace cozy moments with warmth and self-care.
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