When the light slips away
Finding your way through the darkness as the clocks go back
Every year, the last Sunday in October catches many of us off guard - me included. The clocks go back, the evenings draw in, and suddenly that evening walk, once drenched in golden light, now fades into twilight before we’ve even finished the washing up.
This change marks the start of a slower, darker season — and for many, it brings more than a wistful sigh for summer. As the light slips away, our energy, mood and sleep can subtly shift too. It’s part of being human: we’re wired to the rhythms of nature, and light is one of the most powerful signals our bodies receive.
In my sleep course, I talk a lot about how our brains and bodies respond to light. One of the first things I ask clients struggling with low energy or poor sleep is, “How much daylight are you getting?” In the summer, that’s easy. In the winter — especially after the clocks go back — it takes a bit more effort and awareness.
Why the loss of light affects us
Light is not just something that helps us see. It’s information for the brain — a message that tells every cell in the body what time it is and what to do. Morning light helps us wake up, triggers the production of serotonin (which lifts mood), and sets our internal body clock for the day ahead.
When we lose light, especially natural daylight, the effects can ripple through mood, sleep, and energy levels. Some people experience these changes more strongly, a pattern known as Seasonal Affective Disorder (SAD) — a recognised form of depression that follows the seasonal pattern of reduced light exposure.
Even if you don’t experience full-blown SAD, you might notice:
• Feeling sluggish in the mornings
• More cravings for carbohydrates
• Lower motivation
• A general sense of “flatness”
This is partly biological. When we get less light, our brain produces more melatonin (the sleep hormone) and less serotonin. In other words, our system becomes slightly tilted toward hibernation.
Lots of us feel sleepier and less motivated in the darker winter months
Light as medicine
The good news is that light — the right kind, at the right time — is incredibly powerful medicine.
Studies have shown that exposure to bright natural light, particularly in the morning, helps regulate circadian rhythms, boosts mood, and improves alertness. It even strengthens the immune system and helps stabilise sleep patterns.
In summer, this happens almost automatically. In winter, we have to be more intentional. And that’s where small, consistent habits make all the difference.
How much light do we really get?
Here’s a fun (and slightly eye-opening) exercise: download aLight Meter app on your phone - I use one called LUX, and there’s another called Light Meter LM-300. These measure the intensity of light in lux — a simple unit of brightness.
Step outside on a clear day and check the reading: it might be 20,000 – 50,000 lux, even under clouds. Then check inside your home or office. Most indoor spaces come in at 200 – 500 lux. That’s a hundredfold difference.
No wonder our brains struggle in winter. We simply don’t get the “dose” of daylight we need to stay well regulated.
Accessing light as a vital natural resource can make all the difference
Practical ways to bring back the light
Here are a few ways to support your brain and body as the days shorten:
1. Get outside early — even if it’s cloudy
Try to spend at least 20 minutes outdoors within the first couple of hours of waking. Even on grey days, the light outside is vastly stronger and more beneficial than indoor light.
Morning light helps set your body clock for the day, improving alertness in the morning and sleep quality at night. If you experience digestive problems, getting early light can ensure your gut knows when it’s time to start working.
If you can, walk without sunglasses for a short time and look around rather than down — this helps your eyes and brain absorb more of that vital spectrum of light.
2. Anchor your day with a “light break”
We tend to think of lunch breaks as time to eat — but they can also be time to recharge your brain with daylight.
Even a ten-minute walk, standing by an open window, or eating outside when possible can make a measurable difference to energy and mood.
If you work indoors, especially under fluorescent lighting, these micro-breaks are essential. In my previous blog, SAD in the Workplace, I explored how office light levels can directly influence productivity, focus and emotional resilience.
3. Light up your indoor world
We can’t control the sun, but we can improve our surroundings.
• Sit near windows where possible.
• Keep blinds and curtains fully open during daylight hours.
• Use brighter bulbs or daylight-spectrum lamps in workspaces.
• Avoid spending the entire day in dim or enclosed rooms.
If mornings are a real struggle, consider a light box — a clinically proven tool for helping with SAD. Use it early in the day for about 20–30 minutes while reading or having breakfast.
4. Watch the evening light too
Just as we need bright light in the morning, we also need dimmer light in the evening to signal to our bodies that it’s time to rest.
Try dimming lamps after 8 p.m., avoiding harsh overhead lighting, and reducing screen brightness in the hour before bed.
This simple pattern — bright mornings, soft evenings — helps stabilise melatonin production and supports deeper, more restorative sleep.
5. Notice the natural rhythm
I often hear people say they dread the darker months, but maybe the answer lies in accepting them. Nature is resting. Animals are storing energy. Trees are conserving their energy. The earth is preparing for new growth next Spring.
Our bodies, too, benefit from slowing down — resting a little more, nourishing a little more deeply, and aligning with the quieter rhythm of the season.
That doesn’t mean surrendering to the dark. It means respecting what this time offers: the chance to restore, recalibrate, and prepare for brighter months ahead. I see this time of the year as a lovely opportunity to catch up on my reading, complete craft projects and do some more writing.
From awareness to action
If you’re someone who dreads this shift each year, you’re not alone. Many of us feel the same internal dip when the clocks change. But awareness is powerful.
Once you know how light affects you, you can take small, practical steps to support yourself.
It doesn’t require expensive equipment or a full overhaul of your life — just a commitment to step outside more often, to open the curtains wide, and to let the daylight in. You will probably need to adjust your daily schedule to make sure you get enough time outside. A daily winter walk can be a really worthwhile challenge.
Here’s a simple checklist to keep in mind this winter:
• ☀️ Morning light: 20–30 minutes outside soon after waking
• 🪟 Workspace: Sit near a window, or use a daylight lamp
• 🌤️ Midday reset: Take a short daylight break, even if it’s cold
• 📱 Use the Lightmeter app: Notice the difference between indoor and outdoor light
• 🌙 Evening wind-down: Dim lights and screens an hour before bed
• 🤝 Share the habit: Invite a friend or colleague for a “light walk” — connection helps mood too
The takeaway
The loss of light doesn’t have to mean the loss of energy or optimism. By tuning in to the body’s natural needs and making a few conscious adjustments, we can support both mood and sleep throughout the darker months.
As the clocks go back this weekend, see it as an invitation: a reminder to reconnect with nature, to welcome daylight wherever you find it, and to treat light as one of your most accessible and healing forms of nourishment.
If you’d like to learn more about improving your sleep, mood and wellbeing through light, rest and rhythm, take a look at my Sleep Course.
