Feeling Sluggish After the Clock Change? Expert Reveals Why and How to Fix it
The clocks went back this weekend, and while we gained an extra hour in bed, for many, that small shift may have left many of us feeling unusually sluggish, tired, and unfocused. To understand why this happens and how to get back on track, we spoke to Lucy Kershaw (BSc Nutrition and Food Science) at one of the UK’s leading vitamin and supplement brands, Nature’s Best.
Lucy Kershaw says, “Even though the clocks only move by an hour, that change can have a surprisingly big impact on our internal body clock, or circadian rhythm. In fact, a 2020 health review found that circadian misalignment, even by just one hour, can impair cognitive performance, mood, and metabolic function.”
For those unfamiliar, the circadian rhythm is our internal system that regulates when we feel awake and when we feel sleepy, and it relies heavily on light exposure to stay in sync. When the clocks go back and the evenings (and mornings) get darker, it can confuse the body’s natural rhythm.
“This is because less daylight reduces our natural alertness during the day, while darker evenings signal the body to produce more melatonin, the hormone that promotes sleep. This shift can leave many people feeling groggier, more tired, and less productive, especially in the first week after the change.” Lucy says.
“Reduced daylight can also affect the production of serotonin, a neurotransmitter linked to mood and motivation. That’s why people often feel lower in energy or mood as we move into shorter, darker days, with some experiencing seasonal affective disorder (SAD).”
How to reset your energy after the clock change
Ensure you get enough morning sun
Light is the most powerful cue for resetting your body clock. Try to get outside within the first hour of waking, even a 15-minute walk can make a difference.
The reason this can help is that it helps signal to your body that it’s time to be alert and awake, setting you up for better energy throughout the day.
Keep a constant sleep schedule
Your bed might be your favourite place this season, but it is vital that you do not sleep too for too long (or for too little). Going to bed and waking up at the same time each day helps reinforce your natural rhythm. It is best to avoid long weekend lie-ins if possible, as they can make it harder to reset.
Building in a pre-sleep routine, such as reading, stretching, or mindfulness, can also improve sleep quality, which is key to feeling energised.
Support your energy with nutrition
What and when you eat also affects how energised you feel. Aim for balanced meals that include slow-release carbohydrates, protein, and healthy fats.
When it comes to supplementation, some nutrients can support energy metabolism. Magnesium is great to take this time of year, as it contributes to the reduction of tiredness and fatigue, and supports normal muscle function and psychological health, making it a great nutrient to focus on during this period.
Vitamin B12 also contributes to normal energy-yielding metabolism and the healthy functioning of the nervous system.
If you struggle to maintain energy during darker months, a balanced diet supported by high-quality supplements can help. But remember: supplements should always complement, not replace, healthy eating and lifestyle habits.
Move, even if you are tired
When you’re low on energy, exercise might be the last thing on your mind, but light to moderate movement, like walking or yoga, may improve mood. In fact, the NHS recommends light exercise for people with mild to moderate depression; some doctors in the UK even prescribe exercise to patients.
That said you’re not alone if you’re feeling unmotivated. The Royal Society for Public Health found that more than one in three Brits report lower mood and motivation in winter, so try not to be too hard on yourself.
Reduce your caffeine intake and cut back on screen time
Blue light from screens and excess caffeine can disrupt melatonin production, and people often forget this.
Try to avoid caffeine after lunchtime, and dim screens or switch to night mode in the evening to encourage natural sleepiness. Nearly all devices have a night mode that helps reduce blue light by making your screen more ‘yellow’.
Ultimately, to make sure you are your best self during this time, the key is consistency. Your body will adapt to these seasonal changes, it just needs clear signals about when it’s time to rest and when it’s time to be alert.
Supporting your nutrition, sleep, and exposure to daylight can make that adjustment much smoother.