The clocks turn back on Sunday 5th April 3am (Easter Sunday) as daylight saving ends.
We want to help you prepare ahead of time, because while some of us love Autumn and the approach of Winter, for others it feels heavy. Darker evenings as the days shorten, cooler weather, putting aside the summer activities we love.
Here are some tips that might make this time of the year feel more like thriving than just surviving!
Support your body to rest and adjust – the clock change affects our internal body clock, can feel disorienting for a few days, and might lower concentration and mood. This time can be an opportunity to reset patterns that support your physical and mental health:
- Give yourself time to adjust - avoid planning extra commitments or making big decisions in the week after the clock change, fill your calendar with deliberate ‘me-time’. You might want to gradually adjust your sleep schedule in the days leading up to the time change by going to bed 15 minutes earlier each night.
- Create a soothing evening routine - this signals to your body that it's time to wind down and prepare for restful sleep. Activities like reading, listening to music, have a warm bath or shower, or practicing relaxation techniques like deep breathing or mindful meditation.
- Consider supporting your Vitamin D levels - eat Vitamin D-rich foods such as mushrooms, eggs, fortified cereals, and milk. Some people even opt for Vitamin D supplements, check in with your pharmacist or GP before doing this.
- Maximize your exposure to natural light, especially in the morning - open your curtains wide, go for a walk, or enjoy your morning coffee outside.
- Movement is a natural antidepressant - things like walking, yoga, dancing, even cleaning! It's tempting to stay in bed when it is cold and dark but movement can help to brighten your mood and keep motivated. Put your shoes and a jumper next to the bed, and head out as soon as you wake up – no one will know you’re wearing pjs!
- Be gentle with yourself – humans are not meant to be the same the whole year round, we are not machines. We need and deserve rest.
Plan a 'clock changing' celebration – schedule this night for a movie, get yourself a new book, plan to video game, or pick up your favourite foods for a treat dinner. You can mark this night on your own, with family, friends or neighbours.
Prepare your nest - choose some physical actions to help ready your home for winter. Stock up on hot chocolate and tea. Check your winter jumpers are clean and folded up neatly. Hang your beanie by the door. Maybe rearrange your furniture to create cosy spots to curl up with a blanket and pillows. Stock up on candles to light each day as dusk falls.
Set positive winter expectations – make a list of 3 things you can look forward to about winter, big or small. You can do it with a written list, a vision board, or a collection of social media content. Here’s a few things the WHT team are looking forward to.
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Getting cosy with a book when its dark and cold outside.
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Feeling alive after a winter dip in the ocean!
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The joy of holding a hot drink my cold hands after riding my bike to work.
These are just a few things you can do that might help ease the change from Summer to Autumn. If you find that the Winter gets you seriously down, reach out. We're here to help ❤️
References
Sleep Health Foundation - https://www.sleephealthfoundation.org.au/sleep-topics/daylight-saving-and-sleep
How the end of daylight saving could improve your sleep, ABC, 2025 - https://www.abc.net.au/news/2025-04-04/how-the-end-of-daylight-saving-could-improve-your-sleep/105123204
8 ways to adjust to the end of daylight saving time, Psychology Today, 2023 - https://www.psychologytoday.com/au/blog/comfort-cravings/202310/8-ways-to-adjust-to-the-end-of-daylight-saving-time