Spring Forward: How Lighter Nights Affect Our Mental Health

On 30 March, the clocks went forward in the UK, ushering in British Summer Time (BST). As we bid farewell to winter’s darker evenings and welcome longer, lighter nights, this change isn’t just about tweaking our schedules—it can significantly influence our mental health. In this blog, we’ll explore how seasonal light shifts affect our mood, from the struggles of winter’s gloom to the uplifting perks of extended daylight, plus practical wellbeing tips to make the most of spring.

The Shadow of Dark Nights

For many, winter’s short days amplify feelings of stress and depression. Reduced daylight is a key trigger for Seasonal Affective Disorder (SAD), a type of depression that often surfaces in colder months and eases with spring’s arrival. The NHS estimates SAD affects around two million people in the UK, sparked by limited exposure to natural light. This disrupts our circadian rhythm—the internal clock governing sleep, mood, and energy—lowering levels of serotonin, a neurotransmitter crucial for happiness. At the same time, less light can increase melatonin, the hormone that promotes sleepiness, leaving us feeling lethargic, isolated, or unmotivated during those long, dark evenings.

The Bright Side of Lighter Nights

Fortunately, when the clocks spring forward, our mood can follow suit. Increased natural light therapy from lighter nights boosts serotonin production, lifting our spirits and energy levels. Meanwhile, more daylight helps suppress melatonin during the evening, keeping us alert and reducing that sluggish feeling. Research, such as a 2016 study from Brigham Young University, highlights the mental health benefits of sunlight, showing it leaves us feeling more awake, positive, and engaged.

Longer evenings also encourage outdoor activity—perhaps a post-work walk or meeting a friend for dinner—fostering social connection. Unlike the dark winter nights when we’re more inclined to stay home alone, these opportunities to engage with others can reduce feelings of loneliness and boost wellbeing by releasing oxytocin, the ‘feel-good’ hormone tied to bonding. This shift from isolation to interaction is a simple yet powerful way to lift our mood and build resilience as the days grow brighter.

Five Ways to Make the Most of Longer Evenings

With winter behind us, here are five evidence-based wellbeing tips to harness lighter nights and bolster your mental health:

• Get Outside Daily – Aim for 15-30 minutes of natural light, ideally in the morning, to reset your circadian rhythm for better sleep and mood. Exposure to morning sunlight signals your brain to wake up and regulates your body clock, improving energy during the day and restfulness at night.
• Move More – Take an evening stroll, cycle, or try outdoor yoga, pairing exercise with sunlight to enhance stress relief and endorphin release. Physical activity boosts mood-lifting chemicals, and combining it with natural light amplifies this effect, helping combat anxiety and tension.
• Socialise Outdoors – Meet friends for a picnic, a walk, or a garden catch-up, as fresh air and connection are vital for anxiety management. Interacting with others releases oxytocin, a hormone that reduces stress, countering the isolation often felt during darker months.
• Start a Spring Ritual – Plant herbs or read outside to nurture renewal and ease SAD symptoms. These small, positive habits create a sense of purpose and calm, helping to break the cycle of low mood tied to seasonal changes.
• Prioritise Sleep – Dim indoor lights in the evening to maintain a healthy sleep routine despite longer days. Lowering artificial light mimics natural darkness, prompting melatonin production to help you wind down and sleep soundly.

Looking Ahead

The clocks going forward marks more than just a time change—it’s an opportunity to support our mental wellbeing. While the darker months can contribute to Seasonal Affective Disorder, the longer, brighter days of spring offer a natural boost. With summer approaching, bringing even more daylight and warmth, it’s a great time to focus on self-care. For year-round support with anxiety and depression, sign up for a 1-year Stress Control at Home membership at www.stresscontrolathome.com. Make the most of the lighter evenings, try these spring wellbeing tips, and embrace the season ahead.