Embrace the Clock Change: 6 Simple Self-Care Tips to Thrive During Darker Days

As the clocks roll back and daylight hours shrink, many of us feel the seasonal shift in our physical and emotional well-being. Shorter days can throw off our internal body clock, affect our mood, and disrupt sleep. But there are simple ways to keep balance, feel good, and navigate these darker months smoothly. By making small self-care adjustments and incorporating meditation, we can manage this transition with ease.

Get Outside for Natural Light 

One of the best ways to keep your internal clock in check is to soak up natural light, especially in the morning. Natural light helps regulate our circadian rhythm — the body’s internal clock that aligns with daylight and darkness. Dr. Harriet Leyland, clinical advisor at myGP, explains that sunlight reduces melatonin, the hormone that makes us sleepy. Even with colder weather, it’s worth stepping outside for a short walk or just basking in the daylight.

Pilates instructor and registered dietitian Jodie Relf points out that it can be tricky to get outdoors when mornings and evenings are darker, but grabbing some sunlight during the day, like on a lunch break, can improve your energy and mood.

Key Tip:
Try to spend at least 20–30 minutes outside daily, especially in the morning or early afternoon.

Keep Your Bedroom Cool for Better Sleep 

As the temperatures drop, your sleep environment plays a key role in how well you rest. “We sleep better in cooler environments,” says Dr. Guy Meadows, co-founder of Sleep School. He recommends keeping the bedroom around 16–17°C. Since the body cools down before sleep, keeping the room cooler can signal to your body that it’s time for bed.

You can switch off the central heating at night and layer up with blankets to stay warm without overheating.

Key Tip:
Keep your bedroom cool and layer blankets to maintain the right temperature for restful sleep.

Ease into the Time Shift 

The clock change can throw your sleep off for a few days. Instead of adjusting all at once, try shifting your bedtime by 15–30 minutes in the days leading up to the time change. This gradual transition helps your body adapt more smoothly without causing a big disruption to your routine.

Key Tip:
Start adjusting your bedtime a few days before the clock change, going to bed 15–30 minutes earlier each night.

Fuel Your Body with Colorful Foods 

During colder months, it’s easy to crave comfort foods, but it’s important to keep your diet balanced and nutrient-rich. Dana Moinian, a psychotherapist at The Soke, suggests focusing on a colorful variety of fruits, vegetables, whole grains, and lean proteins. Eating well helps support your immune system, boosts energy, and improves your mood. Try to avoid heavy or sugary meals close to bedtime, as they can interfere with your sleep.

Key Tip:
Eat a nutrient-dense diet for sustained energy, and avoid heavy meals before bed to promote better sleep.

Stay Social and Connected 

The colder months often mean fewer social activities, but staying connected is important for your mental well-being. Dana Moinian encourages planning low-key social events with friends and family to stay connected and keep loneliness at bay.

Key Tip:
Keep up with regular social activities, whether it’s meeting for coffee or hosting a cozy night in with loved ones.

Embrace Meditation to Ease the Transition

Meditation can be especially helpful during this seasonal transition. It helps calm the mind, regulate your sleep cycle, and reduce stress caused by the clock change. Incorporating mindfulness into your daily routine can also help increase energy and focus, especially during darker mornings.

A morning meditation session can re-energize you, while evening mindfulness helps relax your body and ease you into sleep. Meditation is also great for regulating mood during seasonal shifts, helping you manage emotions and reduce feelings of sadness or lethargy.

Key Tip:
Use the extra hour gained from the clock change to deepen your meditation practice, setting a positive tone for your day.

Enlightened Final Thought

Adjusting to the clock change doesn’t have to be a challenge. With simple self-care steps — like soaking in natural light, tweaking your sleep environment, fueling your body well, and staying connected — you can embrace the darker months with ease. And don’t forget to add meditation into your routine. It’s a powerful tool that not only helps you navigate the time change but also boosts your overall well-being during these shorter days.

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