Why Do I Feel More Tired and Anxious When the Clocks Change?
It's only an hour.
So why can changing the clocks make some of us feel as though somebody has quietly rearranged our entire operating system?
When the clocks go back in autumn, we technically gain an hour. That sounds wonderful. An entire bonus hour of sleep, except the reality doesn't always feel like that.
You may find yourself waking earlier, becoming tired ridiculously early in the evening or feeling strangely out of sync for several days. Some people also notice changes in concentration, motivation, mood or anxiety.
If you've noticed that you feel more tired or experience increased anxiety when the clocks change, you're not necessarily imagining it.
The clock on the wall might move instantly.
Your body clock doesn't.
Anxious When the Clocks Change?
Your Body Doesn't Know Someone Changed The Clock
Your body operates according to an internal rhythm that helps regulate sleep, alertness and other biological processes throughout the day.
Light is one of its most important signals. When the clocks change, your external schedule suddenly shifts by an hour while your internal rhythm needs time to adjust.
You might know it's 10 pm.
Your body may disagree.
That mismatch can temporarily affect when you feel hungry, sleepy, awake and energetic.
Most people adjust relatively quickly, but if you are particularly sensitive to sleep disruption, the effects can feel much more noticeable.
Why Can The Clock Change Affect Anxiety?
Sleep and anxiety are closely connected.
When you're well rested, you generally have more capacity to deal with stress.
After poor sleep, minor problems can suddenly feel enormous.
You may become more irritable, emotional or prone to overthinking. Physical sensations caused by tiredness can also feel unsettling if you are already sensitive to changes in your body.
Then anxiety enters the conversation.
You notice you're tired.
You worry that you won't sleep properly tonight.
You monitor whether you're tired.
You worry about tomorrow.
And now you're lying awake because you're worried about being tired.
Anxiety is remarkably talented at turning one slightly disrupted night's sleep into a full committee meeting.
Darker Evenings Can Affect Your Routine Too
The clocks changing doesn't happen in isolation.
It also marks the point when evenings suddenly become dramatically darker.
Perhaps you used to walk after work but no longer feel like doing it in the dark.
Maybe you stop meeting people after work because your brain interprets 5 pm as approximately midnight.
You may spend more evenings inside and become less active.
These behavioural changes can influence mood and anxiety too.
This is why it can be helpful to look beyond the clock itself.
Track What Actually Changes
Instead of deciding that winter simply makes you feel terrible, collect some information.
The Discovery Journal can help you track your emotions alongside the everyday factors that might be influencing them. Meanwhile, the Reset and Recharge Kit allows you to explore your bedtime routine in greater detail.
Pay attention to things such as:
when you go to sleep
when you wake
how rested you feel
your energy throughout the day
time spent outside
exercise
evening screen use
anxiety levels
After a couple of weeks, you may begin noticing connections that aren't obvious from one day alone.
Stop Trying To Force Sleep
One of the most frustrating things about sleep is that trying really hard to sleep usually makes it considerably more difficult.
If the clocks have changed and you're not tired at your normal bedtime, lying there becoming increasingly furious about it probably won't help.
Give your body a little time.
Keep your evening routine calm and relatively consistent. Reduce stimulation before bed and try not to obsess over exactly how many hours you're going to get.
A couple of unusual nights do not automatically mean you've developed a sleep problem.
Get Daylight Earlier In The Day
Because light helps regulate your internal clock, getting outside during daylight can be useful when adjusting to seasonal changes.
This doesn't need to involve a two-hour hike before breakfast.
Open the curtains.
Step outside.
Take a short walk.
Have your morning coffee near a bright window.
Small signals repeated consistently can help your body recognise when the day has started.
Don't Abandon Your Evening Because It's Dark
This is one of the easiest autumn traps.
The sun disappears.
You get home.
Your brain says:
Day finished. Sofa.
Then three months later you're wondering why every evening has become identical.
Darkness doesn't mean your day has to end.
You can still exercise, see friends, work on hobbies, cook, read, attend classes or do whatever normally gives your evenings some structure.
Winter requires a different routine.
Not necessarily no routine.
Give Your Brain Somewhere To Put Tomorrow
If your thoughts become particularly loud when you get into bed, try getting them out beforehand.
Write down what needs doing tomorrow.
Dump the worries somewhere.
Decide what genuinely needs your attention and what can wait.
The Brain Dump Pad can be particularly useful here because you don't need to turn your thoughts into beautifully organised plans. The entire point is simply getting them out of your head.
You can deal with them tomorrow.
When Should You Get Additional Help?
Temporary tiredness around seasonal changes is common, but persistent changes deserve attention.
If your sleep, mood or anxiety is significantly affecting your ability to function, continues for an extended period or seems to return at the same time every year, speak to your GP or another qualified healthcare professional.
You don't have to wait until things become unbearable before asking for support.
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