At 2 a.m. on Sunday, November 1, clocks in Toronto and most of Ontario fall back to 1 a.m. On paper, it’s a gift: one extra hour. In real life, a lot of people spend the next week or two feeling a little off. Mornings feel easier for a few days. Then, by 5 p.m., it’s dark, and the evening can feel very long.
If you notice your energy, sleep or mood shifting this time of year, you’re not imagining it, and you’re not doing anything wrong. Here’s what’s going on, and some simple, gentle ways to look after yourself through the change.
Why one hour can feel like more than one hour
Your body runs on an internal clock that takes many of its cues from light, especially morning light. When the clock on the wall jumps, your body clock doesn’t jump with it. It adjusts over several days.
The bigger shift isn’t the hour itself. It’s what comes with it. Sunsets come earlier, evenings get darker, and many of us spend more of the day indoors. Less daylight can affect sleep, energy and mood. This is one reason the debate about ending clock changes keeps coming back in Canada. A recent analysis in a Canadian medical journal looked at the health side of that choice and pointed to how much morning light matters for our body clocks, sleep and mood.
We’re not here to weigh in on the policy. The practical takeaway is enough: in the darker months, light is something worth planning for on purpose.
Five gentle ways to get through the fall-back week
1. Get light early
Try to get daylight in the first hour or so after you wake up. Have your coffee by the brightest window, step onto the balcony, or walk part of your commute. Cloudy days still count, because outdoor light is usually much brighter than indoor light.
2. Keep your wake-up time steady
It’s tempting to “use” the extra hour by sleeping in, then staying up later all week. A steadier wake-up time helps your body settle into the new schedule faster. If your sleep feels unsettled, change your bedtime and wake time in small steps over a few days instead of all at once.
3. Spend the found hour, don’t lose it
That extra hour on November 1 often disappears into scrolling or catching up on chores. Try spending it on purpose instead:
- 10 minutes of morning light by a window
- 20 minutes for a slow breakfast, with your phone in another room
- 15 minutes of walking while it’s bright, noticing five colours you pass
- 15 minutes of doing nothing on purpose
It’s not a productivity hour. It’s a chance to practise being where you are.
4. Give your evenings a shape
When it’s dark at 5 p.m., evenings can stretch out and blur together. A little structure helps: a set time for dinner, a short walk or a call with a friend, and lamps instead of overhead lights as bedtime gets closer. You don’t need a perfect routine. A few familiar anchors are enough.
5. Notice your patterns with curiosity, not judgment
Many people feel a bit slower in the darker months. Watch for gentle signs: wanting to sleep much more, craving comfort food, finding it harder to focus, or pulling away from people you usually enjoy. Noticing these signs isn’t a diagnosis. It just tells you what kind of care you might need more of this season.
When it might be more than the “winter blahs”
For some people, seasonal changes go beyond a few sluggish days. If low mood, loss of interest, heavy fatigue or changes in sleep and appetite stick around for weeks and start getting in the way of work, relationships or daily life, please reach out. Your family doctor can talk with you about seasonal mood changes and options like light therapy. A therapist can help you understand what you’re feeling and build a plan to get through the darker months.
You don’t have to wait until things feel “bad enough” to ask for support. Getting help early often makes the season easier.
If you’re in crisis or thinking about suicide, call or text 9-8-8 (Suicide Crisis Helpline, available 24/7 across Canada), or call 911.
How therapy can help in the darker months
Therapy can be a steady anchor when the days get shorter. Together, we can:
- notice the thoughts and habits that pull your mood down as the light changes
- build small, realistic routines around light, movement, rest and connection
- practise mindfulness skills that help you stay present instead of bracing for the whole winter
- work through the stress, grief or burnout that tends to feel heavier this time of year
At Kalm Wellness Therapy, we offer wholistic psychotherapy in person in North York and virtually across Ontario.
A small practice for this week
Before November 1, pick one thing you’ll do with your found hour, and one small source of light you’ll add to your mornings. Write them down, and keep it that simple.
Darker days can feel heavy. Our Kalm team is here when you’re ready. Book a free 15-minute consultation at kalmwellnesstherapy.com.
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