The clocks go back and the evenings finally stretch out, bliss! But your internal clock? That’s often slower to adjust, still ticking along in winter mode while your energy levels lag behind. So, let’s dive into why this is happening and how we can fix that!
How evening light affects your energy levels
So lets start at the basics, did you know that your body has its very own signal that decides when it’s time to wind down and when it’s time to feel awake. As evenings get lighter, your brain receives that signal later into the day, which can delay the release of Melatonin, the hormone that helps you feel sleepy. This can result in actually feeling less tired at your usual bedtime, so you stay up later without even trying. But your morning alarm doesn’t change, which means you’re gradually cutting down your total sleep.
Even small shifts such as just 30 to 60 minutes less sleep can build up over days and leave you feeling low on energy. Add in screen time (which mimics daylight through blue light) and your body gets even more confused about when it’s supposed to switch off and get some rest!
Temperature changes affect energy more than people realise
As the evenings get lighter, the temperature tends to increase and even just a tiny rise in temperature can affect our sleep! Your body actually needs a slight drop in temperature to fall asleep and stay asleep. The ideal sleep environment is cooler than most people think, typically around 16–18°C. When your room is too warm or stuffy, your body has to work harder to regulate its temperature, which can disrupt deeper stages of sleep.
The best solution is to sleep with windows open, a fan on or simply just swap your bedding to something lighter.
How caffeine habits shift with lighter evenings
If you are a coffee drinker, this next tip is for you! You might have found yourself drinking coffee later in the day. When it’s still bright outside, your brain reads it as earlier in the day, so that late afternoon coffee doesn’t feel quite so late.
The problem is, caffeine can stay in your system for hours, blocking the build-up of Adenosine, the chemical that helps you feel tired. So even if you feel fine after that 4pm coffee, it can still be affecting your ability to wind down later. Avoid any caffeine intake at least 6-8 hours before your bed time, even if it is still light out!
How to support your energy levels
The simplest way to support your energy levels is to start with morning light exposure. Getting outside within the first hour of waking helps reset your internal clock and signals to your body that the day has started. Even just 10–15 minutes can make a difference. In the evening, be more mindful of light exposure. As it gets closer to bedtime, dim your environment where possible and reduce screen use. If you are on devices, using night mode or blue light filters can help.
But most importantly aim for consistent sleep and wake times, even on weekends. It’s tempting to stay up later when it’s still light outside, but keeping a routine helps your body stabilise its energy patterns much faster.
How Coda Pharmacy can help
If your energy levels are still feeling a little low or out of sorts, it might be best to contact your doctor or local pharmacist. Low energy can be linked to low iron and other health concerns.
At Coda Pharmacy, we offer free delivery of your NHS prescriptions, nationwide. A member of our pharmacy team is always happy to help. Visit our website here for more information.
Frequently asked questions
Can naps help if my energy levels drop in the evening?
Short naps can help, but timing matters. A 10–20 minute nap earlier in the day can boost alertness without affecting your sleep later. Longer or late-afternoon naps, however, can reduce your natural sleep pressure (linked to Adenosine) and make it harder to fall asleep at night.
Does exercise in the evening affect sleep during lighter months?
It can. While regular exercise supports better sleep overall, intense workouts late in the evening may leave you feeling more alert when your body should be winding down. If you notice this, try shifting higher-intensity sessions earlier and keeping evenings for lighter movement like walking or stretching.
How long does it take to adjust to lighter evenings?
Most people adapt within one to two weeks, but it depends on how consistent your routine is. Your body clock (Circadian Rhythm) adjusts gradually, so steady sleep and wake times, along with good light exposure habits, can speed up the process.
Thank you for taking the time to read our blog today. We hope this has brought you a little bit of clarity and support as to why your energy levels may be low.
Coda Pharmacy is here to support you every step of the way. From offering expert to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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