This Sunday, the clocks go back. We might gain an hour in bed but our bodies still feel the shift.
As the mornings get darker and the evenings draw in, many women notice changes in their sleep, mood and energy. For women over 40, those shifts can feel even more pronounced. Here’s why and one simple way to stay balanced.
Why you might feel it more after 40
Our bodies run on an internal 24-hour rhythm known as the circadian clock. It regulates everything from when we feel awake or sleepy to how our hormones are released.
In our forties and beyond, that rhythm becomes less flexible. Hormonal changes during perimenopause and menopause can make it harder for the body to adjust to sudden changes in light and time. Even a one-hour difference can throw our system slightly off course leaving us more likely to feel sluggish, low in mood, or wide awake at the wrong times.
Add in shorter days, less daylight and a natural dip in serotonin during the darker months, and it’s no wonder so many women say they feel “off” after the clock change.
The good news: there’s a fix
It doesn’t involve supplements, complicated routines or another to-do list.
☀️ Get outside within an hour of waking.
Morning light is your body’s most powerful reset signal. Exposure to natural daylight early in the day tells your brain it’s time to be alert and active. It suppresses melatonin (your sleep hormone) and boosts serotonin (your feel-good hormone), helping you feel more energised, balanced and ready for the day ahead.
Even ten minutes outdoors can make a difference. Step outside with your morning coffee, open the curtains wide, or take a short walk if you can.
Three more small ways to help your body adjust
Stick to regular wake and sleep times.
Your body loves rhythm. Try not to shift your bedtime dramatically just because the clocks do.
Ease off screens in the evening.
Blue light delays melatonin, making it harder to fall asleep.
Move a little, every day.
Gentle exercise helps regulate your sleep-wake cycle and lifts mood, even in low light.
A simple reset that works
When the clocks change, your phone updates instantly but your body takes a little longer to catch up. If you’re over 40, that’s perfectly normal.
So this weekend, before you scroll, pour your coffee and step outside. Let the light in. Your energy, sleep and mood will thank you for it.
Written by The Women’s Health Club
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