When the Days Get Shorter: How to Protect Your Mood and Energy After the time change

When the Days Get Shorter: How to Protect Your Mood and Energy After the time change

Here’s why the clock change can feel so hard, and what may help.

The “fall back”

When we “fall back,” the earlier sunsets and shifting light cues can nudge our internal body clocks out of sync. Seasonal clock changes can disrupt circadian rhythms, which can link to many common stressors like sleep loss and cardiovascular events. For many people, darker evenings also cause low mood, “winter blues,” and can even meet criteria for Seasonal Affective Disorder (SAD): depressed mood, low energy, increased sleep, and craving carbs, recurring during fall/winter and easing in spring.

Actionable ways to cope and stay encouraged:

• Guard your sleep window. Aim for a consistent schedule; this should mean that bed and wake times stay within 30 minutes of each other daily. In the week around the time change, try to gradually shift your bedtime by 15–20 minutes to help your internal clock adapt.

• Chase morning light. If you can, get outside soon after waking, even on cloudy days, or sit near a bright window.

• Move your body. Exercise has moderate, clinically meaningful effects on depressive symptoms. Walking, jogging, yoga, and resistance training are all helpful. Consistency beats intensity. So, choose something you enjoy, or push yourself to continue to try new things. Even short daytime action times can improve energy and sleep quality.

• Use skills, not just willpower. Strategies encourage things like scheduling pleasant activities, challenging “all-or-nothing” thoughts, and breaking tasks into steps help reduce avoidance and lift moods.

• Mind the basics. Keep regular meals, limit late caffeine/alcohol, and maintain social connections. These are protective factors for both sleep and mood. If you experience persistent low mood, sleep disruption, or loss of interest for over two weeks, reach out; our therapists have strategies that work and support makes a difference.

Try some of these light-smart habits and navigate the darker months with steadier sleep, better mood, and more energy!

If you’re feeling the weight of this season, you aren’t alone. Our team is here to provide guidance, tools, and a safe space to navigate these emotions.