When the Clocks Fall Back: How Time Changes Affect Our Mental Wellbeing
As the clocks turn back and daylight saving time ends, many people welcome the “extra hour” of sleep. But what seems like a small adjustment can have a surprisingly big impact on our mood, energy, and mental health.
The Subtle Shock to Our System
Our bodies are finely tuned to patterns of light and dark. When we “fall back,” the shift in daylight can disrupt our circadian rhythm - our internal clock that regulates sleep, appetite, hormones, and even emotional balance.
Evenings arrive much sooner and that early darkness can trigger feelings of sluggishness, irritability, or sadness - especially for those sensitive to changes in light. For some, it can contribute to Seasonal Affective Disorder (SAD), a type of depression linked to seasonal shifts.
Common Emotional Reactions
You might notice:
Lower mood or motivation in the late afternoon
Disrupted sleep patterns, such as early waking or restlessness
Changes in appetite or cravings, especially for carbs or comfort foods
Social withdrawal, feeling less inclined to go out or connect
Even if you don’t meet the criteria for SAD, these changes can subtly affect your emotional wellbeing.
Why Light Matters
Light plays a powerful role in regulating serotonin and melatonin - chemicals tied to mood and sleep. Less daylight means less natural stimulation for serotonin, and an earlier onset of melatonin production can make us feel tired earlier in the day.
Coping Strategies
Here are a few ways to ease the transition:
Get outside early Aim for at least 20–30 minutes of morning sunlight exposure. Natural light helps reset your circadian rhythm.
Maintain a consistent sleep schedule Go to bed and wake up at the same times each day to stabilise your internal clock.
Use light therapy A light box can help mimic natural daylight and boost mood-regulating hormones.
Move your body Gentle exercise, even a short walk, can improve mood and energy.
Create evening rituals Warm lighting, calming music, or journaling can help your body adjust to earlier darkness.
Connect with others Don’t isolate. Shared routines and social contact buffer against seasonal dips in mood.
A Gentle Reminder
Feeling a little “off” after the time change is completely normal. It’s your body adjusting to a new rhythm. Give yourself permission to slow down, rest, and find small ways to bring light - both literal and emotional into your days.
If your mood remains low for more than a couple of weeks or you find it difficult to function, consider reaching out to a therapist. There are effective ways to manage these seasonal changes and restore balance.