The Clocks Go Back: Easing Into Darker Days

On Sunday the clocks went back an hour. For one lovely morning, we got an extra hour in bed. And then, suddenly, it was dark by late afternoon.

The end of summer time can feel like a sudden step into winter. Many people find the first week or two a little disorienting: waking up feels different, evenings feel long, and energy can dip.

Here are some gentle ways to ease into the darker days.

Give yourself a week

Our body clocks don't change instantly. It can take several days to a week to fully adjust. Be patient with yourself if you feel more tired or a little out of sorts.

Catch the morning light

Morning daylight is especially helpful for setting our body clock. After the clock change, mornings are lighter for a while. Make the most of it:

• Open curtains as soon as you wake.
• Have breakfast near a window.
• Take a short morning walk if you can.

Plan for darker evenings

With dark arriving early, evenings can feel very long. Make them cosy rather than dreary:

• Switch on warm lamps as soon as it gets dark.
• Plan small evening pleasures: a good book, a warm bath, a hobby, a call with a friend.
• Light a candle at dinner.

Keep a steady sleep rhythm

Try to go to bed and wake up at regular times. It's tempting to go to bed very early when it's dark, or to stay up late in front of screens. A steady rhythm helps your body settle.

Get outside in daylight

With fewer daylight hours, it's worth making a point of getting outside while it's light. A lunchtime walk is ideal, even on cloudy days.

Move your body

Gentle movement during the day can help with energy and sleep. Walk, stretch, dance, cycle. Whatever feels good.

Embrace the season

Instead of fighting the darkness, try welcoming it. Winter has its own gifts: candlelight, cosy evenings, warm drinks, slower days, early nights. In the north, people have long made the dark months a time of comfort and togetherness.

If you feel very low

If your mood drops a lot in the darker months, or stays low for weeks, please talk to a doctor. Help is available.

A golden glow for dark evenings

Our two-hour video Let the Light In, with a cactus glowing in a golden desert sunset, brings a little warm light into darker evenings:

▶ Watch Let the Light In on YouTube

In closing

Give yourself a week to adjust, catch the morning light, make evenings cosy, keep a steady rhythm and get outside while it's light. The darker days are here, and with them, a season of warmth and rest.

For more ways to brighten the season, read Let the Light In: Beating the Autumn Blues.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.