First published 31 October 2024

The Dark Side of Changing the Clocks

In case you hadn’t noticed, here in the UK the clocks have changed, and with it came the return of shorter days and longer nights. (Canada and the US have this to look forward to this weekend and for the Southern Hemisphere – save this to read in 6 months 😉)

While this seasonal shift may be welcomed by some, for many, it can have a significant impact on mental and emotional wellbeing.

The Impact of Darker Nights

As the days grow shorter, it’s all too easy to find ourselves spending more time inside and less time outside.

A side effect of this can be a reduction in physical activity, as we may find ourselves less likely to go for walks or runs in the evening when it’s dark.

This reduced exposure to natural light can also contribute to feelings of fatigue, irritability, and difficulty concentrating.

For some, the darker nights can trigger or heighten symptoms of Seasonal Affective Disorder (SAD).  SAD is a type of depression that typically occurs during autumn and winter months. Symptoms of SAD can include:

• Low mood
• Fatigue
• Difficulty concentrating
• Changes in appetite
• Disturbed sleep

So, How do we manage it?

If you’re struggling with SAD symptoms, there are a number of things you can do to help manage them:

1. Get as much natural light as you can: Make an effort to spend time outside during the day, even if it’s just for a short period of time.  Open curtains and blinds to let in as much natural light as possible.  If the weather is terrible and you can’t get out, spend time near the window!
2. Regular exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise can help boost your mood and energy levels.  Remember, it’s moderate-intensity for you, whatever that is – if it’s a run or boot camp type workout that meets this criteria (and you enjoy these activities) then do that, if however it’s ‘just’ a walk that ticks this box then do that!
3. Healthy diet: Eating a healthy (for you) diet can help improve your overall wellbeing.  Focus on eating plenty of fruits vegetables, and whole grains – aim for minimally processed where possible, and be aware of the amount of added sugar or artificial sweeteners you are consuming.
4. Limit screen time: Spending too much time in front of screens can disrupt your sleep and make it harder to manage SAD symptoms – turn your screens to ‘warm mode’ (reduce blue light) and, where possible, put your screens away at least an hour before bed.
5. Consider light therapy: Light therapy can involve sitting in front of a special light box for a certain amount of time each day.  It can be effective in treating SAD symptoms.  You can also relatively easily switch your bulbs to daylight bulbs.

Every little tweak can make a difference on how your symptoms manifest, and remember to be kind to yourself!

Book a Session or a Zoffee

If you’re struggling with the effects of the clocks changing or SAD, don’t hesitate to reach out for support.  Consider booking a session or a Zoffee (a Zoom coffee) to discuss your concerns and explore strategies for managing your wellbeing. Remember, you don’t have to face these challenges alone. 

And if anyone knows how to change the time on the oven, please share the secret!!!