The clocks went back. Here's how to feel brighter this week

The clocks went back this weekend.

Did you enjoy your extra hour in bed? Or did your body wake you at the usual time anyway? Mine certainly did!

The clocks going back always feels like a bit of a turning point. From tomorrow, it'll be dark by around 5pm. For many of us, that means leaving work in the dark, closing the curtains before dinner and feeling like the days are closing in.

If you notice your mood dipping, your energy dropping or your cravings creeping up over the next week or two, you're not imagining it. Our bodies run on an internal clock, our circadian rhythm, and it's set mostly by light. When the light changes, so do our sleep, our hunger, our mood and hormones like cortisol and melatonin. In midlife, when sleep can already feel fragile, we often feel this shift even more.

The good news is there's plenty we can do to help our bodies adjust.

My five tips for this week

☀️ Get morning light
Step outside within an hour of waking, even on a grey day. Morning daylight helps set your body clock and supports a natural rise in cortisol, which helps you feel more awake in the day and sleep better at night.

🚶‍♀️ Chase the daylight
With darker evenings, the middle of the day matters more than ever. Get out for a lunchtime walk, sit near a window or take your cuppa outside.

🍲 Keep meals regular
Your digestion has a rhythm too. Regular meals with good protein keep your blood sugar and energy steady and help reduce those evening cravings for something sweet.

🌙 Embrace the cosy evenings
Dim the lights, light a candle, swap scrolling for a book or a bath and keep a consistent bedtime. Lower light in the evening helps your body release melatonin, your sleep hormone.

💛 Be kind to yourself
It can take a few days to adjust. And if the darker months hit you hard every year, please don't just put up with it. Speak to your GP, and reach out to me if you'd like support.

Finding the good in the dark

There's so much to love about this time of year: crisp morning walks, warming soups, blankets on the sofa and earlier nights without the guilt. Nature slows down in winter, and maybe we're allowed to as well.

This month in the Eat Better Feel Better app, our theme has been gratitude and calm. Every day, we've shared a simple prompt to help us slow down and notice the good, and the women in the community have been sharing the loveliest stories. If you'd like to join us, you can try the app for 30 days and be part of it.

Link to join: https://www.eatbetter-feelbetter.co.uk/offers/ZoE9QXzL/checkout

Wishing you a calm and cosy week ahead.