When the clock goes back, many people find their energy levels drop and their sleep pattern feels out of sync. Mornings feel darker, evenings feel shorter, and it can be harder to stay alert throughout the day. This is a common response to seasonal change and is linked to the way reduced daylight affects the body’s internal clock.
By looking at how seasonal changes affect the body, we can find practical ways to manage tiredness and stay productive during the darker months.
How Daylight Changes Affect Your Sleep and Energy Levels
When the clocks go back and the days become shorter, many people notice a dip in their energy levels. You might feel sleepier earlier in the evening, struggle to get going in the morning or experience a general lack of motivation. This is not just in your head; it is linked to changes in natural daylight, which can disrupt your internal body clock, known as your circadian rhythm.
What is the circadian rhythm?
Your circadian rhythm, also known as your body clock, is a natural 24-hour cycle that controls sleep, energy levels and hormone balance. It follows the rhythm of daylight, helping your body know when to wake up, stay alert and wind down for rest.
In a healthy routine, energy naturally rises in the morning, stays steady through the day and dips in the evening as your body prepares for sleep. When it gets dark, your brain releases melatonin, the hormone that helps you relax and drift off.
During autumn and winter, shorter days and less sunlight can disrupt this body clock. Your body may produce melatonin earlier, making you feel tired or low on energy during the day, while darker mornings can make it harder to wake up and feel refreshed.
How to Beat Low Energy After the Clock Change
Move your body to boost energy naturally
Staying active is one of the best ways to fight low energy after the clock change. Regular movement improves circulation, delivers more oxygen to the body and releases endorphins, which lift your mood and motivation.
According to the NHS, exercise helps reduce fatigue and boost both physical and mental wellbeing. The British Heart Foundation adds that even light activity, such as walking or stretching, supports healthy blood flow and keeps you feeling more alert.
Cut back on caffeine to prevent energy crashes
Caffeine is a stimulant that can interfere with your natural sleep cycle, even if you do not feel its effects straight away. It can stay in your system for up to seven hours, which means if you consume drinks that contain caffeine later in the day, it can be harder to fall asleep. Common sources of caffeine include:
Reduce evening screen time for better sleep
Blue light from digital devices can interfere with your natural sleep cycle and circadian clock. The blue light that emits from devices (including TVs) suppresses the natural production of melatonin, the hormone you need to feel sleepy, which makes it harder to fall asleep and stay asleep.
The NHS recommends stopping screen use, including phones, TVs, tablets, and computers at last an hour before bed.
Keep a regular sleep routine for steady energy
A consistent sleep routine helps keep your body clock balanced, making it easier to fall asleep and wake up feeling refreshed. Going to bed and getting up at the same time every day supports your circadian rhythm and maintains steady energy levels.
NHS sleep advice is to stick to a regular sleep schedule, even on weekends, as one of the most effective ways to reduce tiredness and improve sleep quality.
Boost Vitamin D during winter to fight fatigue
Between October and early March, sunlight in the UK is not strong enough for our bodies to produce adequate levels of vitamin D. As a result, around 1 in 6 adults have low levels of Vitamin D in their blood and are at an increased risk of deficiency during the colder months.
Vitamin D helps regulate calcium and phosphate, which support healthy bones, teeth and muscles. Low levels can also contribute to symptoms like tiredness, low energy and a weakened immune system. Good sources of vitamin D include:
Bringing Your Energy Back into Balance
Feeling more tired when the clocks go back is a natural response to reduced daylight, but these small changes can make a real difference. Staying active, managing caffeine intake, reducing screen time, keeping a regular sleep routine, and supporting vitamin D levels can help restore energy during the autumn and winter months.
If tiredness persists despite lifestyle changes, it may be worth speaking to a GP to rule out underlying issues such as low iron, vitamin deficiencies or sleep disorders. Taking steps to protect your wellbeing now can help you feel more alert, productive and balanced through the season.