When the clocks “fall back” and daylight slips away earlier, it can throw your whole routine off. Shorter days and darker evenings may leave you feeling sluggish, moody, or glued to your coffee cup. The good news? You don’t have to just power through. With a few small adjustments, you can reset your body’s rhythm, keep your energy levels steady, and feel more like yourself as the seasons change.

Reset Your Sleep Schedule

The end of daylight saving time can disrupt your circadian rhythm, or natural sleep-wake cycle. Sticking to a consistent bedtime and wake-up time, even on weekends, helps regulate your internal clock. Creating a simple wind-down routine — such as reading, stretching, or sipping herbal tea — signals your body that it’s time to rest. It also helps to limit screens in the hour before bed since the blue light from phones and TVs can make it harder to fall asleep.

If you’re feeling sluggish, gentle activity can actually help, especially when you’re running low on sleep. Learn how to listen to your body and know when to push through or rest in Is It OK to Work Out When You’re Tired?

Soak Up Natural Light

Daylight is your body’s best tool for regulating energy and mood. Exposure to natural light in the morning helps reset your circadian rhythm and boosts serotonin, a hormone that supports both mood and sleep. Try to:

• Open curtains first thing in the morning.
• Take a short walk outside during lunch.
• Sit near a sunny window if you work indoors.

Even 15–30 minutes of natural light can make a difference in how alert you feel.

Move Your Body

Staying active is one of the best ways to boost energy, lift your mood, and support healthy sleep during the darker months. Exercise increases circulation and oxygen flow, which naturally wakes up your body and brain. You don’t need to commit to a long workout or a gym membership — small, consistent movement throughout the day makes a big difference.

Even just 10 minutes of stretching, a brisk walk outside, or a short yoga session can refresh your mind and body. If you can, try moving in the morning; exposure to daylight while exercising can help reset your internal clock and reinforce your circadian rhythm.

Physical activity also helps combat the “winter blues” by releasing endorphins, which are your body’s natural mood boosters. Pair movement with social connection when possible. Walking with a friend or joining a group class can add an extra lift for both motivation and mental health.

To make it easier to stick with a routine, break your activity into smaller chunks. Three 10-minute sessions spread throughout the day can be just as effective as one longer workout, and they’re easier to fit into busy schedules. Even short bursts of movement at your desk or between errands help maintain energy and focus.

Fuel Up the Right Way

Food plays a big role in how energized you feel:

• Prioritize protein and fiber. Balanced meals with lean proteins, whole grains, fruits, and veggies give you steady energy.
• Watch the sugar and caffeine. Sugary snacks or an extra cup of coffee might perk you up fast, but they also lead to an energy crash.
• Stay hydrated. Even mild dehydration can leave you feeling more tired than usual. Aim to sip water regularly throughout the day.

Eating in a way that supports energy also benefits your long-term heart health. For more ideas, see Tips for Heart-Healthy Eating or explore how expert counseling can help you personalize your plan in Personalized Nutrition & Insurance-Covered Counseling.

Take Breaks to Recharge

Feeling that mid-afternoon slump is completely normal, especially as the days get shorter. Instead of automatically reaching for another cup of coffee, give your brain and body a real reset. Short breaks throughout the day can boost alertness, improve focus, and even enhance creativity.

Simple strategies work wonders. Stand up and stretch, take a quick walk around the block, or do a few gentle yoga poses at your desk. Even just two to five minutes of deep, intentional breathing can calm your nervous system and re-energize your mind. Try inhaling for four counts, holding for four, and exhaling for four — it’s a mini energy boost you can do anywhere.

If you can, try to get some time outdoors. A walk outside during a break not only increases circulation but also helps regulate your body’s internal clock, supporting both energy and mood. Scheduling these mini-breaks every hour or two helps prevent fatigue from building up and makes it easier to stay productive without feeling drained.

Support Your Mood

Shorter days can affect your mental health as well as your energy. If you notice your mood dipping:

• Stay connected with friends and family.
• Spend time outdoors when you can.
• Try stress-relieving practices like meditation or journaling.

Sometimes, what feels like seasonal fatigue is actually stress taking a toll. Learn how to recognize and manage the silent signs of stress and how to speak up.

If you struggle with low mood or fatigue that doesn’t improve, reach out to your doctor — seasonal changes can sometimes trigger more serious conditions, like Seasonal Affective Disorder (SAD).

Symptoms of SAD can range from mild to severe and often mirror those of general depression.

Keep an eye out for these common signs:

• Persistent feelings of sadness or hopelessness
• Low energy or fatigue
• Difficulty concentrating
• Oversleeping and excessive daytime drowsiness
• Increased cravings for carbohydrates, often leading to weight gain
• Loss of interest in activities you once enjoyed
• Social withdrawal
• Thoughts of self-harm or suicide (seek immediate help if these occur)

The Bottom Line

When daylight saving time ends, it’s normal to feel a little “off” — but with small changes to your sleep, movement, and nutrition, you can stay energized and steady. Focus on consistency, seek out natural light, and give your body the care it needs to thrive, even as the days get shorter.

Fall is also a good time to care for your immune health. Get informed before flu season with Flu Shot Facts: What You Need to Know Before Rolling Up Your Sleeve.

Sources

• National Sleep Foundation. How to Adjust to the End of Daylight Saving Time.
• American Psychological Association. Seasonal Affective Disorder.
• Harvard Health Publishing. Tips for Better Sleep.
• Centers for Disease Control and Prevention. Tips for Better Sleep.