The clocks are going back this weekend. How might the darker nights affect our mental health?

This Sunday, 25 October, the clocks go back an hour. For many of us, that means an extra hour in bed. But it also marks the start of darker evenings, colder days and a change in routine that can affect how we feel.

As autumn turns into winter, it’s natural to notice changes in our mood, motivation and energy levels.

Some of us look forward to cosy evenings, winter walks and spending more time at home. For others, the shorter days can feel difficult, particularly if we’re already experiencing challenges with our mental health.

And while an extra hour in bed might sound appealing, the impact of having less daylight can be more significant than we realise.

Why do darker nights affect our mental health?

Natural daylight plays an important role in regulating our body’s internal clock, helping us manage our sleep, energy levels and mood.

As the days get shorter, reduced exposure to daylight can leave some people feeling more tired, less motivated or lower in mood.

For some, these changes can contribute to seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern, usually during autumn and winter.

But you don’t need to experience SAD to find this time of year challenging.

The colder weather can make it harder to get outside, stay active or spend time with others. And when it’s already dark by the time we finish work, even the simplest plans can suddenly feel like a lot of effort.

When the nights get darker, our world can feel smaller

Think about how different life can feel in summer.

Finishing work while the sun is still shining. Going for an evening walk. Meeting a friend for a coffee. Spending time outside without giving it much thought.

Now think about winter.

It’s cold. It’s dark. You’re tired. And the thought of heading straight home and closing the curtains can feel much more appealing.

There’s absolutely nothing wrong with enjoying time at home. But when we gradually stop doing the things that help us feel connected, it can begin to affect our wellbeing.

We might find ourselves cancelling plans, spending more time alone or losing motivation to do the things we usually enjoy.

For people already experiencing loneliness, anxiety or depression, this time of year can feel particularly isolating.

And sometimes, we don’t notice the impact until we’re already struggling.

Small things can make a big difference

We can’t change the weather or stop the nights drawing in, but there are things we can do to support our mental health.

• Make the most of daylight. Even a short walk during your lunch break or spending a little time outside in the morning can help you get some natural light. Across Harrogate District, we’re fortunate to have beautiful outdoor spaces, from local parks and gardens to countryside walks. Finding somewhere that feels comfortable and accessible to you can be a good place to start.
• Stay connected. It’s easy to retreat indoors when the weather turns colder. Try to keep in touch with friends, family or colleagues, even if it’s just a quick message or phone call.
• Keep moving. Physical activity can support our mental health, but it doesn’t need to be anything strenuous. Find something you enjoy that works for you, whether that’s a gentle walk, gardening or moving around at home.
• Look after your routine. Changes in daylight can affect our sleep. Keeping regular sleeping patterns and making time for rest can help.
• Be kind to yourself. Some days will feel harder than others. You don’t need to put pressure on yourself to be productive all the time.
• Talk about how you’re feeling. If you’re finding things difficult, don’t feel you have to manage everything on your own.

Let’s remember that winter isn’t easy for everyone

As we approach the colder months, it’s also worth remembering that winter can bring additional challenges beyond the weather.

For some people, the rising cost of heating their homes creates real anxiety. For others, the festive season can bring financial pressures, grief or feelings of loneliness.

Across Harrogate District, people living in our towns, villages and more rural communities may experience the winter months differently. For some, shorter days and colder weather can make it more difficult to get out, access activities or stay connected with others.

Not everyone has a warm home, a busy social calendar or people around them to share the season with.

And we don’t always know what someone else is going through.

A simple conversation, an invitation for a coffee or checking in with someone you haven’t heard from in a while could mean more than you realise.

Sometimes, the smallest gestures make the biggest difference.

You don’t have to wait until things get worse

If you’re noticing changes in your mental health as the seasons change, you’re not alone.

Whether you’re feeling a little lower than usual, struggling with motivation or finding everyday life more difficult, your feelings matter.

You don’t need to wait until you’re at crisis point to ask for support.

At Mind in Harrogate District, we believe nobody should have to face mental health challenges alone.

We’re here to support people across Harrogate District, providing opportunities to connect, talk about mental health and access support when it’s needed.

Whether you’re looking for someone to talk to, opportunities to meet others or information about mental health support, taking that first step can make a difference.

So, as the clocks go back this weekend, perhaps it’s a good opportunity to check in. With yourself, with your friends, with your family and with the people around you.

The nights might be getting darker, but nobody should have to face difficult times alone.