With over 200,000 people hitting the search bar with “When do the clocks go back?” it’s clear the upcoming time change has us a bit on edge.
And the ripple effect? Searches for “trouble sleeping” have jumped by 43% this month. If you’re already stressing about how this shift might mess with your sleep, you’re far from alone.
When the clocks fall back, we get shorter days and darker mornings, which can throw off our internal clocks and mess with our mood and energy. So, what’s the one thing you can do to keep your sleep on track? According to Cathy Lawson, a Mental Health & Wellbeing Coach at Westfield Health, it’s all about soaking up some morning sunlight.
“When the clocks change, the shift can increase fatigue while our bodies adjust. Reduced daylight hours can impact our circadian rhythms—our internal clocks that regulate sleep, mood, and energy levels.
We may experience a dip in mood or even symptoms of seasonal affective disorder from the lack of sunlight and cooler weather,” says Lawson.
“On the days leading up to the clock change, try to get as much morning sunlight as possible. Even sitting by a sunny window helps, although a fresh morning walk is even better,” Lawson advises.
Natural light in the morning works by helping reset your circadian rhythm and regulating melatonin—the hormone responsible for making you feel sleepy or alert.
And don’t stop there! Keep the habit going after the clocks shift. Lawson suggests fitting in lunchtime strolls and, if you’re stuck at a desk, setting up shop near a window for an extra dose of daylight.
“Lunch break strolls can help, and if possible, position your desk near a window to boost your daylight exposure,” she says.
Here’s a quick recap to keep your energy up and sleep intact:
- Get as much morning sunlight as possible in the days leading up to the clock change.
- Head out for morning walks or sit by a sunny window to reset your internal clock.
- After the change, try a lunchtime stroll, or sit near a window to max out on daylight.
This one simple habit can make a world of difference in keeping your sleep steady and your energy high through the darker days. Your body will thank you.