Stick to healthy habits

Inside job

The fact is, you’ll probably be spending less time outdoors than you did in summer. So accept that upfront and have good inside alternatives for some of the outdoor fitness you used to do. Invest in some home exercise equipment or get into yoga. You might also sign up for an exercise class or a sports team. It’s important to stay active, but try to work with the season rather than against it; you’ll have more success if you plan exercise sessions that won’t be cancelled due to rain, and that you’ll still be able to do when the sun goes down.

Get outside

Having said that, make an effort to head outdoors when you can. Drink your morning coffee outside or go for a walk during your lunch break to get some sunlight. And when the grey skies clear during the weekends and the sun comes out, take the opportunity to get outside and make the most of it, even if it’s a little chilly – you’ll be amazed at the difference a little natural light can make to your energy levels.

Get to bed

Try and go to sleep at a pretty normal time the night before the clocks go back. It’s tempting to stay up late just because you know you get an extra hour in the day, but a normal night’s sleep can help you adjust to the time change. If you’ve been sleep-deprived lately, it’s not a bad time to repay some of that sleep debt, but if you’re already well-rested you can get up after your usual eight hours of kip and make the most of the extra time.

Enjoy it

Depending on what time you leave for work, you might find having lighter mornings (for a while at least) gives you extra energy. Go ahead and make the most of it by exercising in the morning or starting that meditation routine you’ve been meaning to add to your day. But don’t go overboard with an elaborate two-hour routine that you’ll never be able to stick to in the long term – just choose a few things that you enjoy and that are important to you, and schedule them in.

Have some down-time

Don’t let your schedule get too full the week that you turn the clocks back. You’ll want plenty of time out to help you adjust and to be able to fit in the things you want to keep as part of your winter routine. Just because you get one extra hour of sleep doesn’t mean you’re magically going to feel refreshed, so keep your expectations in check and make sure you still make an effort to get plenty of shut-eye. To help make sure you sleep well, switch off your computer and smartphone an hour before bed to help you wind down.

Tweak your schedule

The changing of the clocks signals the onset of the winter months, with shorter, colder days ahead. If you can, try to negotiate working hours that don’t see you getting out of bed three hours before daybreak just to get to the office – perhaps you can work from home for a few mornings a week. If you prefer to be at work early, make sure you leave early too so you have some time to recharge.

Think you're too busy to exercise? Try these tips to get you moving.