When the sun sets too early: The impact of winter time on mood, nutrition, and coping methods

On the night of this coming Saturday night, the clock in Israel will move back one hour and switch to winter time.

But what does this small shift mean for our body, mind, and dietary routine?

As the day shortens, so does the free time of the evening. The sun sets, and the remnants of light fade before most of us have time to stop for a moment of breath for ourselves. Those precious hours of light, once used for playing with the children, a short walk, or physical activity, are swallowed up in darkness far too soon.

This is how the paradox is created: instead of gaining an hour of light, many of us lose the most significant hour of the day - the soft light of the evening. This is the time when natural energy is renewed, when it is worth leaving room for quality time, movement, silence or social gathering; and when it disappears - our vitality, motivation and sense of inner well-being also weaken.

Veronica Meisler, a clinical dietitian using NLP and consultant for Herbalife, explains: "Sunlight is the basis of the body's internal clock. When it disappears early, the biological (circadian) clock gets confused: melatonin, the sleep hormone, is secreted earlier than usual, while serotonin, the hormone of satisfaction and peace, decreases. The body gets tired early, the mood tends to fluctuate, and sometimes feelings of sadness, mild anxiety, or depression appear.

""At the same time, the desire for sweets and carbohydrates also increases - this is the body's natural attempt to 'boost' energy and vitality.

"The transition to winter time is not just a technical change of one hour, but a mini-seasonal jet lag that the body and mind have to readjust to. When the clocks go back, the day does start earlier, but most people don't really benefit from the extra hour of light in the morning. We're still sleeping when the sun rises, and in the evening darkness comes too early."'

What to do? Meisler offers practical solutions for an easy and correct transition to winter time:

Exposure to natural light - Don't fight fatigue, but help your body resynchronize with the rhythm of light and darkness. In the first few days after the transition, it is recommended to be exposed to natural light as early as possible, even 10-15 minutes of sunlight in the morning will make a difference. Natural light is not only a "wake-up call" for the biological clock, but also a key factor in the production of vitamin D, which is essential for balancing mood, regulating energy levels throughout the day, strengthening bones, and boosting the immune system.

Early sleep and waking up - To allow your body to synchronize more quickly, try not to give up waking up early, even if the clock "allows" you to sleep for another hour. You can set your clock to 15 minutes before your usual wake-up time - this way you can help your internal clock balance more quickly.

It's also worth treating sleep itself gently: Don't rush to change your bedtime in one day - give your body a few nights to get used to it. After changing the clock, advance your bedtime by 15-20 minutes each evening, until your feeling of tiredness and the new hours match.

Nutritional balance during the transition to winter time - Changes in the biological clock directly affect the digestive system, the feeling of hunger, and food choices. Therefore, along with exposure to light and maintaining a routine, it is also important to adjust your diet to the body's new rhythm:

1. Bring dinner a little earlier.- In the first week, it is advisable to bring your dinner forward by half an hour, since your biological clock continues to operate according to daylight saving time, and the feeling of hunger comes later than the new official time. Proactively bringing your meal forward helps your body synchronize with the new time and prevents late eating, which can be a burden on digestion and sleep.

• Prefer warm and soothing foods. In the evening, the body experiences a slight drop in temperature and internal energy - this is not just fatigue, but a natural physiological response of the body to changes in light and heat. When the body cools down, the brain interprets this as a lack of energy and signals "give me something warm," and sometimes this desire is mistakenly translated into a need for sweets or simple carbohydrates.

To meet this need in a balanced way, it is worth incorporating warm, soothing foods and drinks in the evening, such as:
A velvety bean soup, fragrant herbal tea, or steaming protein chocolate that caresses the palate. Such foods create a feeling of internal warmth, calm the nervous system, and reduce the need to “compensate” the body with sugar or unnecessary snacks.

Adjusting the clock both in the body and at home - The biological clock is not only affected by light and darkness - but also by social coordination.

When household members plan their daily and sleep schedules together according to winter time, the brain receives more consistent signals regarding times of activity, eating, and rest. Such coordination helps regulate hormones related to alertness, hunger, and sleep, and reduces the feeling of fatigue or imbalance that is common in the first few days after the transition.

It is recommended to include all family members in the joint planning and decide together on a fixed dinner time, screen-off time, and a calm sleep routine. When the transition is made in family harmony, it becomes easier, more natural, and more pleasant for the body, the mind, and the entire home.

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