Embracing the Shift: How the Clock Change Affects Your Wellbeing

While the time change allows us to make the most of daylight during the winter months, it also disrupts our body’s internal processes in ways that can affect sleep, mood, and overall health.

For those who find themselves struggling in the winter months, we have some useful practices below to help you navigate the challenges.

Turning Back the Clock Change--Circadian Rhythms and Melatonin

Our bodies are governed by an internal clock known as the circadian rhythm, a 24-hour cycle that regulates physiological processes, including sleep, hunger and body temperature. The primary driver of this rhythm is light, with natural sunlight being the most powerful cue for the body to stay in sync with the external world.

When daylight hours decrease in autumn and winter, as happens when the clocks are set back, this can disrupt the circadian rhythm, leading to changes in mood, energy levels and sleep patterns, which is why we can often wake up feeling groggy and looking forward to the hours until you can climb back under the duvet, or reaching for carb-heavy foods to satiate the desire to eat more frequently throughout the autumn and winter months.

A key player in this process is melatonin, a hormone produced by the pineal gland in the brain. Melatonin is often referred to as the "sleep hormone" because it helps signal to your body that it’s time to sleep. Its production increases in the evening as light fades, promoting drowsiness and decreases in the morning when exposed to light, helping you wake up.

The reduction in daylight exposure during the shorter days of winter can cause the body to produce melatonin earlier or in greater quantities, which can disrupt your sleep-wake cycle and make you feel tired at inappropriate times.

When this carefully regulated cycle is disturbed—such as during the time change—it can leave you feeling out of sync, leading to symptoms such as fatigue, difficulty concentrating, and even mood changes.

Circadian Rhythms and Your Wellbeing

Circadian rhythms do more than just regulate your sleep. They influence various aspects of your overall health. When your circadian rhythm is well-aligned with the natural light-dark cycle, it helps promote healthy sleep, boosts cognitive function, and stabilises mood. On the other hand, disruptions to this rhythm, such as those caused by shorter daylight hours and clock changes, can contribute to a range of issues.

Sleep disruption

Changing the clocks by just one hour may seem like a minor shift, but it can take several days for your body to adjust. The disruption in your circadian rhythm can lead to poor sleep quality, difficulties falling asleep, or waking up earlier than desired. In some cases, this adjustment period can even trigger insomnia.

Mood disorders - Seasonal Affective Disorder (SAD)

One of the most well-documented effects of reduced daylight is the increased prevalence of Seasonal Affective Disorder (SAD), a type of depression that occurs in the winter months when exposure to sunlight is limited. Studies made by the NHS suggests that changes in melatonin levels, combined with less light exposure, can exacerbate symptoms of SAD, including low energy, increased feelings of sadness and lethargy.

Increased anxiety and stress

The disruption of daily routines caused by the clock change can also trigger feelings of anxiety. The body’s struggle to adapt to the new schedule, shorter daylight hours, combined with the pressures of the festive season can create a sense of unease and heightened stress.

Isolation

With shorter days and less clement weather for getting out into nature, people often spend more time indoors, which can limit social interactions and lead to feelings of isolation. This reduction in outdoor activities can result in a withdrawal from social engagement, negatively impacting mental health.

So what can you do to combat the effects of reduced daylight hours?

To effectively navigate the challenges posed by the clock change, consider incorporating the following practices into your routine:

Get a routine

Establishing a regular daily schedule, especially for sleep and meal times, can stabilise your circadian rhythm. This consistency allows your body to adapt more easily to the time change and minimises the disruption to your internal clock.

Get as much light as possible

Spending time outdoors during daylight hours is crucial for regulating melatonin production and regulating your circadian rhythm. Even a brief walk during the day can make a significant difference in improving your mood and energy levels.

Get moving

Physical activity boosts serotonin levels, improves mood and helps mitigate the effects of disrupted sleep patterns. Regular exercise also supports overall physical health, which is essential during the darker winter months.

Get social

Social interaction is vital for emotional health. Reach out to friends and family, plan social activities and stay connected with like-minded peers to maintain your mental wellbeing. Getting outdoors for a walk with others in nature is perfect for busting the winter blues.

Get relaxing

If you are experiencing stress or anxiety due to the time change, explore relaxation methods such as deep breathing, meditation, or mindfulness. These techniques can help you manage your emotions and lessen the impact on your mental wellbeing.

Get gut healthy

Maintaining consistent energy levels during the shorter days of winter can be challenging, but eating a balanced diet rich in whole foods can help.

Goodwood’s Gut Heath Programme Lead, Stephanie Moore has some advice when it comes to eating for the darker days, “Foods high in healthy fats such as omega-3, fatty acids from oily fish, olive oil, nuts & seeds, and B vitamins found in beans and lentils, leafy greens, fish, and nuts are a great way to support brain function and can sustain your energy and mood levels throughout the day. Omega-3s are also known to help support symptoms of Seasonal Affective Disorder (SAD), while B vitamins are a great way to support your energy levels.

Vitamin D and B12 are especially important for mood and brain energy, found predominantly in animal foods like red meat, seafood and eggs, so plant-only eaters will probably need to supplement with these critical happy-brain nutrients. 

Creating habits into your daily routine throughout the darker months can help you maintain a sense of balance and wellbeing and help to negate those nasty winter blues.

Click here to find out about Goodwood’s 2025 Gut Health Programmes and Retreats.