The time change: what impact on morale?

Each year, as autumn turns to winter, many countries make the shift from daylight saving time to  winter time  — also known as standard time. While this one-hour adjustment is designed to better align our schedules with available daylight, it often creates more disruption than expected. The transition can affect everything from our  sleep cycles  and  energy levels  to our  emotional stability  and  daily routines .

Understanding how winter time impacts your body, mind, and mood is essential to managing this seasonal transition effectively. As the days grow shorter and natural light becomes scarce, your internal clock — or  biological rhythm  — can struggle to stay in sync. This misalignment may lead to fatigue, irritability, trouble sleeping, or a general dip in motivation.

Fortunately, with the right strategies — including sleep hygiene, routine adjustments, and  light therapy  — you can make the transition smoother and protect your well-being throughout the darker months. In this article, we’ll explore how winter time affects your body and mind, who’s most vulnerable to the shift, and what you can do to stay energized and balanced as the seasons change.

 Winter time , also known as  standard time , is the timekeeping system used during the fall and winter months when clocks are set back by one hour. This adjustment is meant to make better use of natural daylight during the shorter days of winter, helping people wake up in more light and go about their day with slightly more morning brightness. While it may sound like a simple shift, this change can affect our sleep, work patterns, and overall mental state — especially in regions where daylight is already limited.

The concept of changing the clocks dates back to the early 20th century. Winter time is essentially the  “default”  or natural time zone based on Earth’s rotation and position relative to the sun. It was formalized to provide consistency in social and economic activity when  daylight saving time (DST)  is not in effect. Unlike DST, which shifts time artificially to extend evening daylight, winter time represents the most accurate alignment with  solar noon  — when the sun is at its highest point in the sky.

The primary difference between winter time and daylight saving time lies in  how we shift our schedules relative to sunlight :

•  Daylight saving time  (spring and summer) moves the clock forward by one hour, resulting in lighter evenings and darker mornings.
  
  

•  Winter time  (fall and winter) returns the clock to standard time, giving more light in the early morning but making evenings darker earlier.
  
  

While DST aims to maximize usable daylight after work or school, winter time tends to better support  natural circadian rhythms , especially for people who rise early or are sensitive to morning darkness.

Natural daylight — especially during the first half of the day — plays a key role in mood stabilization. It helps regulate  serotonin , a neurotransmitter associated with happiness, calm, and emotional resilience. Getting outside in the morning, even for 15–30 minutes, can help restore a more balanced rhythm after a time change. It reinforces the natural cycle of wakefulness during the day and sleepiness at night, reducing the emotional swings that often follow sudden routine shifts or seasonal transitions.

As the body adjusts to time changes, especially during the transition into or out of daylight saving time, mood and energy levels can drop. One of the most effective, natural tools to help regulate these shifts is  light therapy . By mimicking natural daylight and reinforcing biological rhythms, light therapy helps stabilize mood, increase alertness, and ease the transition from one schedule to another.

Light therapy works by delivering bright light — typically between 2,000 and 10,000 lux — to the retina in the early part of the day. This light signals the brain to suppress melatonin and increase the production of  serotonin and cortisol , hormones responsible for wakefulness, focus, and emotional balance. When timed correctly, light therapy can correct the misalignment of your circadian rhythm, lifting mood and reducing fatigue within just a few days.

Time changes may only shift the clock by an hour, but their ripple effects on our mind, body, and mood can be significant. Fortunately, with the right awareness and tools, it’s possible to protect your morale and emotional balance during these seasonal transitions. At the center of it all lie three key elements:  light, sleep, and rhythm .
In today’s fast-paced, screen-filled world, our natural  biological rhythms  are under constant strain. During time changes, that strain is amplified, making our internal clocks more vulnerable to disruption. Light acts as the master cue for regulating melatonin and serotonin — the very chemicals that govern sleep and emotional stability. Without enough morning light and consistent sleep patterns, both energy and morale can drop rapidly. Supporting your body’s rhythm is not just good for sleep — it’s essential for your overall mood and mental clarity.

Rather than waiting for symptoms to appear, taking  preventive steps before a time change  can make the transition smoother. This includes gradually adjusting your sleep schedule, getting bright light exposure early in the day (especially with tools like  Luminette 2 ), and minimizing overstimulation in the evening. These small actions reinforce natural rhythms and help your brain adapt more gently — which can make a big difference in how you feel physically and emotionally.

You don’t need to overhaul your lifestyle to feel better during time changes — just a few small, consistent changes can have a lasting effect:

By respecting your body's natural timing and gently guiding it through the transition, you can stay grounded, energized, and emotionally balanced — no matter what the clock says.